Summer Squash Sausage Skillet

This summer squash sausage skillet combines caramelized onions and summer squash with Italian sausage for an easy one-pan meal that’s low in carbs and calories!

Summer Squash Sausage Skillet
Summer Squash Sausage Skillet

Summer Squash Sausage Skillet

 

water

2 Italian sausage links (6 oz)

1 medium summer squash (12 oz)

½ Vidalia or sweet onion

4 tbsp butter

½ tsp dried thyme

½ tsp dried rosemary

½ tsp garlic powder

¼ tsp salt

¼ tsp black pepper

 

Pour water into a skillet until it measures ½“ and put on the stove over medium-high heat.  Add Italian sausage links and simmer, turning occasionally, until sausage reaches an internal temperature of 160℉, 12-15 minutes.

While the sausage is cooking, cut summer squash into ¼“ rounds and thinly slice the onion.

Remove sausage from skillet and turn heat to medium-low.  Put butter, thyme, rosemary, garlic powder, salt and pepper in the skillet.  Allow butter to melt and add squash and onion.  Cook, stirring occasionally, until onions and squash are soft and caramelized, about 45 minutes.  Add more butter, if necessary, to keep the food from sticking.

While the vegetables are cooking, slice sausage into rounds. Add the pan when vegetables are done and heat through.

Serve immediately.

 

3 servings, 405 calories per serving

Hack:  Leftovers can be stored in the refrigerator for up to 5 days or frozen in airtight containers for up to 12 months.

3 Egg Omelette with Asparagus

This delicious vegetarian 3 egg omelette with asparagus will get your day off to a great start! Pair it with hash browns or home fries for a complete breakfast!

3 Egg Omelette with Asparagus
3 Egg Omelette with Asparagus

3 Egg Omelette with Asparagus

 

3 eggs

1 tbsp milk

½ serving of Roasted Asparagus with Pine Nuts (10-12 pencil stalks)

3 tbsp smoked Gouda, shredded

 

Preheat 8” saute pan on the stovetop over medium heat.

Crack eggs in a deep bowl. Add milk and whisk with a fork until well blended.

Coat pan with cooking spray and pour eggs carefully into the pan, covering the bottom of the pan evenly. Allow to cook undisturbed until eggs are set. If a “harder” cooked omelette is desired, gently flip it when it’s cooked enough to be manageable.

Heat asparagus in the microwave just until warm, 20-30 seconds. Place in a single layer on half of the omelette, sprinkle with Gouda and fold the omelet in half to cover.

Sprinkle with salt and pepper to taste and serve immediately.

1 serving, 430 calories

 

 

Crustless Vegetarian Quiche

Crustless vegetarian quiche is easy to put tother and is very versatile. Eat it hot, eat it cold, eat it for any meal at any time of day!

Crustless Vegetarian Quiche
Crustless Vegetarian Quiche

Crustless Vegetarian Quiche

 

1 tbsp olive oil

½ cup frozen chopped onion

2 tsp minced garlic (2 cloves)

½ cup frozen chopped red bell pepper

½ cup chopped frozen green bell pepper

6 frozen broccoli florets

¼ chopped sun-dried tomatoes

6 large eggs

2 tbsp milk

1 tsp oregano

½ tsp black pepper

½ tsp salt

⅓ cup parmesan cheese

Preheat oven to 425͒.

In a large saute pan on medium-low heat, add heat oil. Add onion and garlic. Saute until tender, about 4 minutes. Add bell pepper, broccoli and sun-dried tomato and saute another 2 minutes. Spread vegetables in the bottom of a lightly greased 9” pie pan.

Wisk together eggs, milk, spices and ¼ cup parmesan cheese. Pour egg mixture over vegetables in pie pan.

Cover pan loosely with foil and bake for 10 minutes at 425͒. Turn the heat back to 350͒ and bake for an additional 15 minutes. Remove foil, sprinkle with remaining cheese. Bake for an additional 5-10 minutes until a knife inserted in the center comes out clean.

Serve warm.

6 servings, 121 calories per serving

Hack: Cut leftovers into serving-size pieces. Place on a cookie sheet and put in the freezer until solid. Move to a freezer bag or container and store in the freezer for future use.

Hack:  Frozen or dehydrated vegetables can be used in this recipe.