1 package honeysuckle white lean turkey breakfast sausage ( tube )
4 bell peppers ( green, yellow, orange and red ) sliced 1/8 inches thick and then cut in half.
1 very large onion, sliced 1/8 inches thick and then cut in half.
10 sliced mushrooms
1 ( 28 ounce ) can of Italian crushed tomatoes
3 T. Italian seasoning
1/2 tsp. crushed red pepper flakes
salt and pepper to taste
Take a large non-stick skillet pan and coat with non-stick spray. Turn heat to medium setting. Put sausage in skillet and brown. Drain fat from sausage and set aside. Wipe pan out and return to heat, after spraying with non-stick spray. Place onions and mushrooms in pan along with salt and pepper to taste. Saute' on medium heat for 5 minutes. Place pepper slices in pan with onions and mushrooms and saute' for 5 more minutes. Add cooked sausage into the pan with pepper mixture. Add the can of crushed tomatoes, Italian seasoning and crushed red pepper flakes. Simmer over low for 20 minutes. Serve over brown rice with a side of veggies or squash.
Tuesday, October 11, 2011
1/2 T. olive oil
1 T. butter ( I used spray butter )
1/2 C. sliced carrots
2 stalks celery, diced
4 garlic cloves, minced
1 C. diced onion
4 C. peeled and diced butternut squash
2 C. diced potato
32 ounce chicken broth
1 T. brown sugar ( I used splenda )
1 1/2 tsp. salt
3/4 tsp. dried sage
1 pinch cayenne pepper or a douse of hot sauce
In a large stock pot, heat olive oil and butter. When butter is melted, add onions, carrots, celery and garlic.
Saute for 2-3 minutes or until onion is tender. Add the squash, potatoes, sage, salt, red pepper and chicken broth. Bring to a boil and then turn down to a simmer. Simmer with the lid on for 30-40 minutes or until everything is tender. Stir in 1 T. of brown sugar.
Use immersion blender or transfer soup to a regular blender and puree until smooth.
Top with parsley and fat free sour cream.
I served this with whole wheat saltine crackers.
I've made this recipe twice in the past week and it is SO good! Very easy and healthy.
Saturday, October 8, 2011
6 apples, peeled, cored and sliced
1/2 cup splenda
3 T. whole wheat flour
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground cloves
1/2 cup raisins ( I usually use craisins. I've also used a combination of craisins and dates )
1/2 cup chopped walnuts
1/2 cup 1% or skim milk
Preheat oven to 350 degrees
Spray a 2 quart casserole dish with non-stick spray. Place apples in a large bowl. In small bowl, mix together splenda, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture.
Bake in preheated oven for 45-60 minutes, or until soft and bubbly. Allow to cool slightly before serving.
I serve this over hot cereal or mix it into plain yogurt. It smells so good while cooking!
Makes 4 servings
3 T. all-purpose flour ( I used whole wheat )
1 tsp. table salt, divided
1/2 tsp. black pepper, divided
1 lb. lean pork tenderloin, trimmed, cut into 16 thin slices
2 1/2 tsp. olive oil, divided
3/4 cup chicken broth, reduced sodium
1/4 cup fresh lemon juice
2 tsp. cornstarch
2 tsp. butter ( I used spray butter )
1 T. capers, drained
1/2 tsp. minced garlic
12 oz. spinach, baby variety
In a small bowl, combine flour, 1/2 tsp. salt and 1/4 tsp. pepper. Sprinkle over both sides of pork, shaking off excess.
Heat 2 tsp. oil in a large nonstick skillet over medium high heat. Add pork ( in 2 batches if necessary ) and cook until just cooked through and golden, about 1 1/2 minutes per side. Set aside on a serving plate and cover to keep warm.
In a cup, whisk together broth, lemon juice, cornstarch, 1/4 tsp. salt and 1/8 tsp. pepper until blended. Pour into same skillet and whisk to combine with pan drippings. Simmer until slightly thickened, about 1 minute. Remove skillet from heat, stir in butter until melted. Stir in capers and spoon over pork, cover to keep warm.
Heat remaining 1/2 tsp. oil in same skillet over medium high heat. Add garlic, cook, stirring, until fragrant, about 30 seconds. Add spinach to skillet in batches, tossing mixture and adding more spinach as some of it cooks down. Cook, tossing, until wilted and tender, about 2 minutes. Sprinkle with remaining 1/4 tsp. salt, a pinch of pepper and serve with pork. Yields 4 slices pork, about 3 T. sauce and 1/2 cup spinach per serving.
Point value 5
* I have made this once with the spinach and it was pretty good. This last time, I served it over brown rice along with steamed veggies, whole wheat roll and baked squash.*