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Grilled Italian Sausage with Peppers, Onions and Arugula⏱ 30 min total
Recipes

Grilled Italian Sausage with Peppers, Onions and Arugula

Per 1 serving · 288 g · 8 ingredients

Calories
409
20%
of a 2,000 cal day
  • Protein
    17g
    17% of calories
  • Carbs
    33g
    32% of calories
  • Fat
    23g
    51% of calories
Portion

At a glance

One serving of Grilled Italian Sausage with Peppers, Onions and Arugula (288 g) has 409 calories, with 17 g of protein, 33 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (35% DV), Vitamin C (123% DV) and Vitamin K (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 53%, 32% and 45% of the daily value.

Per 100 g
142cal
low energy density
Protein per 100 cal
4.2g
Net carbs
31g
carbs minus fiber
Fiber
2.7g
22 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Vitamin C123%
  • Vitamin K25%
  • Riboflavin (B2)22%
  • Vitamin B642%
  • Vitamin B1275%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin A17%
  • Vitamin E16%
  • Thiamine17%
  • Niacin19%
  • Folate (B9)18%

Watch

20%+ of the daily value

  • Sodium53%
  • Saturated fat32%
  • Cholesterol45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat the grill. Mix together the balsamic vinegar and honey in a small bowl and set aside.

  2. 2

    Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.

  3. 3

    If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavoring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.

  4. 4

    When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.

  5. 5

    To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.

Vitamins & minerals

Amounts for 1 serving (288 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A153 μg
17%
Vitamin C111 mg
123%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K30 μg
25%
Thiamine0.2 mg
17%
Riboflavin (B2)0.3 mg
22%
Niacin3 mg
19%
Vitamin B61 mg
42%
Folate (B9)71 μg
18%
Vitamin B122 μg
75%
Pantothenic acid1 mg
17%
Choline10 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium164 mg
16%
Iron6 mg
79%
Potassium602 mg
13%
Magnesium41 mg
10%
Phosphorus195 mg
28%
Zinc3 mg
31%
Copper0.1 mg
13%
Manganese0.3 mg
11%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene16 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,617 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose10 g—
Galactose0.5 g—
Glucose9 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.4 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 409 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 78min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Grilled Italian Sausage with Peppers, Onions and Arugula?

One serving of Grilled Italian Sausage with Peppers, Onions and Arugula (1 serving) has 409 calories, which works out to 142 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Grilled Italian Sausage with Peppers, Onions and Arugula high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Grilled Italian Sausage with Peppers, Onions and Arugula keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grilled Italian Sausage with Peppers, Onions and Arugula?

1225 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Grilled Italian Sausage with Peppers, Onions and Arugula?

22 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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