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.

Oven Braised Pork Roast with Red Cabbage and Leek

 

Oven Braised Pork Roast with Red Cabbage and Leek
Oven Braised Pork Roast with Red Cabbage and Leek

Oven Braised Pork Roast with Red Cabbage and Leek

 

 

4 tsp paprika, divided

2 tsp dried thyme, divided

1½ tsp salt, divided

1½ tsp black pepper, divided

1 tsp dried sage

2 tbsp olive oil

1 pork roast (2 lbs)

1 small red cabbage, quartered and sliced (1 lb / 6 cups)

1 leek, cleaned and sliced (¾ lb / 6 cups)

1 large carrot, julienned (5 oz)

1½ cups beef broth

1 tbsp tomato paste

 

Preheat oven to 350℉. Heat olive oil in a skillet over medium-high heat.

Combine 2 teaspoons paprika, 1 teaspoon thyme, 1 teaspoon salt, 1 teaspoon pepper, and sage in a small bowl. Dry pork roast using paper towels and rub with spice mixture. Add pork to hot oil and brown on all sides. Remove pork from the pan and place in a 10”x13” baking pan.

Arrange cabbage, leek and carrot around pork roast in the pan. Combine remaining spices, beef broth and tomato paste, pour evenly over vegetables.

Cover pan with aluminum foil and cook in the oven for 1½ hours or until pork reaches an internal temp of 145℉. Allow pork roast to rest for 5 minutes before slicing.

 

4 servings, 300 calories per serving

Hack: Leftovers can be stored in the refrigerator for up to 5 days or frozen in tightly sealed containers for up to 3 months.

Hack:  Ask the produce clerk to cut a head of cabbage into wedges so you’ll only have to buy what you need.  They’ll wrap the leftover pieces and put them back on the shelf for sale.  If you find that you have leftover cabbage, use it to make this tasty Roasted Red Cabbage with Shrimp or Broccoli Coleslaw!

 

 

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

 

 

Cauliflower Buffalo Bites

Cauliflower Buffalo Bites are a snack you can feel good about.  Serve ‘em up with some ranch or blue cheese dipping sauce!

Cauliflower Buffalo Bites
Cauliflower Buffalo Bites

Cauliflower Buffalo Bites

 

1 head cauliflower, cut into bite-sized florets

½ cup flour

½ cup water

Dash hot, sriracha or wing sauce

¼ tsp garlic powder

¼ tsp onion powder

¼ cup hot, sriracha or wing sauce

3 tbsp butter, melted

 

Preheat oven to 450℉. Line a baking sheet with parchment paper and spray with cooking spray.

In a medium bowl, mix together flour, water, onion powder and garlic powder. Add a dash of hot sauce.

Add cauliflower to batter and toss to evenly coat. Lay in a single layer on a baking sheet.

Bake for 20 minutes or until just beginning to brown.

In a medium bowl, mix hot sauce and butter. Add cauliflower and toss to coat. Return to baking sheet.

Bake for an additional 5 minutes or to desired brownness.

Serve with ranch or blue cheese dressing.

4 servings, 190 calories per serving (excluding dressing)

Hack: To reheat, place on a baking sheet lined with parchment paper. Heat at 375℉ until heated through, about 10 minutes

 

 

Easy Classic Deviled Eggs

These easy classic deviled eggs are the perfect nutritious, low-carb solution for brunch, buffets, picnics or just a delicious snack!

Easy Classic Deviled Eggs
Easy Classic Deviled Eggs

Easy Classic Deviled Eggs
(Courtesy: Suzanne M. Woodworth)

 

3 eggs

4 tsp mayonnaise

½ tsp spicy brown mustard

½ tsp honey

Paprika (optional)

 

Put eggs in a saucepan and cover with water. Cover the pan and bring water to a boil. Remove from heat and let the pan sit, still covered, for 15 minutes.

After 15 minutes, drain hot water from the pan and fill with cold water and ice to cool. Peel eggs.

Cut each egg in half lengthwise and gently squeeze white to pop yolks out into a small bowl.

Mix mayonnaise, mustard and honey with yolks and scoop back into whites. Sprinkle with paprika, if desired

 

3 servings, 125 calories per serving

Hack: Hard-boiled eggs keep in the refrigerator for one week so consider making a few extra while you’ve got the water boiling! They make a great snack alone, pickled or in egg salad.

 

 

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.

 

Sausage and Butternut Squash Skillet

Sausage and Butternut Squash Skillet
Sausage and Butternut Squash Skillet

Sausage and Butternut Squash Skillet

 

8 ounces Chinese sausage, casings removed

2 teaspoons ground sage

1 teaspoon crushed rosemary leaves

½ teaspoon ground nutmeg

1 teaspoon salt (more or less, to taste)

1 teaspoon freshly ground pepper (more or less, to taste)

1 5 lb butternut squash, peeled, seeded and cut into 1-inch cubes (8 cups)

1 yellow onion, chopped

2 tablespoons fresh minced garlic

½ cup Swanson chicken stock

Parmesan cheese

 

In a large skillet (that has a lid), cook sausage and over medium-high until browned, while breaking into large pieces (about 6-7 minutes).

Add all remaining ingredients (except for cheese) and stir gently to combine. Bring to a simmer. Reduce heat to medium-low, cover and simmer for 18-20 minutes (while stirring occasionally), or until squash is tender. Top with grated Parmesan cheese.

 

4 servings, 300 calories per serving

 

Hack: Freeze leftovers in portion-sized freezer containers for quick “grab and go” meals.

Hack:   Fresh peeled and cubed butternut squash can be purchased in the produce department of the grocery store.  Frozen butternut squash can also be used (one 16 oz bag equals 4 cups).

Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion
Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion

 

½ sweet onion, chopped

¾ cups vegetable broth

8 ounces frozen spinach

1 tomato, chopped

Balsamic Vinegar to taste

Salt to taste

2 eggs

Splash of milk

Cooking spray

 

Place onion in a saute pan with ¼ cup broth. Cook over medium-low heat until onions are soft and golden. Add vegetable broth as needed, ¼ cup at a time. Add spinach and tomato. Turn up the heat to medium and simmer until most of the liquid is gone. Add balsamic vinegar and salt to taste. Remove to plate.

Add eggs and milk to a small bowl and scramble with a fork. Spray saute pan with cooking spray. Add eggs and cook to desired doneness. Add salt and pepper to taste. Remove to plate with spinach mixture and enjoy!

One serving, 297 calories

 

 

Homemade Egg Salad

Homemade Egg Salad

Homemade Egg Salad

 

5 eggs

⅓ cup Dill Greek Yogurt Dip

2 tablespoons chopped onion

2 tablespoons sweet or dill relish

Salt and pepper to taste

 

Put eggs in a saucepan and cover with water. Cover the pan and bring water to boil. Remove from heat and let the pan sit, still covered, for 15 minutes.

After 15 minutes, drain hot water from the pan and fill with cold water and ice to cool eggs. Peel eggs.

Chop eggs and combine with yogurt, onion and relish.

 

Two servings. 275 calories per serving

Hack: This can be served on bread or, if you’re looking to cut back on your carbs, you can serve it with salad greens.  Try mixing in some chopped tomatoes and cucumbers!

Hack: Hard-boiled eggs keep in the refrigerator for one week so consider making a few extra while you’ve got the water boiling! They make a great snack alone, pickled or deviled eggs.