I had this action for lunch today:
turkey sausage sauteed with a poblano pepper and some white onions. no need for oil or cooking spray, really. just throw it all in a pan.
i made a simple salad of arugula, feta, and sliced roma tomatoes. dressing on the salad was just some vinegar, tiny bit of olive oil, sea salt, fresh pepper, and a bit of onion powder.
enjoy!