Sausage and Cabbage Stew


Sausage and Cabbage Stew

8 oz pork sausage, cooked and drained

2 c. shredded potatoes

4 c. shredded cabbage

14.5 oz can fat free chicken broth

1 c. water

Salt and black pepper to taste

Combine all ingredients in 3 quart slow cooker. Cook on high 3-4 hours.

Yield: 4 servings. Per serving = 377 Calories; 25g Fat (56.7% calories from fat); 16g Protein; 27g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 709mg Sodium

Smoked Sausage Alfredo

yummy comfort food!

Smoked Sausage Alfredo
2 c. Smart Taste noodles
12 oz turkey smoked sausage, sliced
16 oz Ragu light alfredo sauce
1 tsp Cajun seasoning

Place pasta in boiling water and cook until done. Meanwhile, in medium skillet, brown sausage a bit then add Alfredo sauce and Cajun seasoning. Place on low heat and simmer until noodles are done. Add noodles and combine well.
Yield: 4 servings. Per serving= 295 Calories; 11g Fat (37.4% calories from fat); 17g Protein; 26g Carbohydrate; 2g Dietary Fiber; 75mg Cholesterol; 1386mg Sodium

Breakfast Hash for 2


Breakfast Hash for 2
1 c. shredded potatoes
Dash salt
Dash black pepper
3 oz turkey smoked sausage, diced
1 egg
2 egg whites
1/4 c. shredded reduced fat cheddar cheese

Spray skillet with cooking spray and cook potatoes until lightly browned. Add salt and pepper; then add sausage. Add egg and egg whites; scramble. Top with cheese and serve.
Yield: 2 servings. Per serving= 305 Calories; 14g Fat (41.3% calories from fat); 17g Protein; 27g Carbohydrate; 2g Dietary Fiber; 126mg Cholesterol; 693mg Sodium.

New Orleans Ragout

Quick and easy!

New Orleans Ragout
4 oz turkey smoked sausage
2 TB green pepper, chopped
1 TB diced onion
½ can diced tomatoes, undrained
6 oz frozen okra
dash dried thyme
dash cayenne
½ can black beans, rinsed & drained

In large saucepan, over med-hi heat, cook sausage, green pepper, and onion for 3-4 minutes; stir occasionally. Add tomatoes, okra, thyme, and cayenne. ring to a boil. Reduce heat to low; cover and simmer for 10 minutes, stirring occasionally. Add beans, heat through.
Yield: 2 servings. Per serving= 210 Calories; 4g Fat (15.6% calories from fat); 15g Protein; 29g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1192mg Sodium

Slow Cooker Sausage Breakfast Casserole

Put this in the slow cooker while you exercise and get ready for the day.

Slow Cooker Sausage Breakfast Casserole
1 c. frozen shredded hash brown potatoes
½ c. cooked pork sausage
1 egg
2 egg whites
½ c. shredded, reduced fat cheddar cheese
2 TB diced green chilies
Dash salt
1/4 teaspoon ground black pepper

Spray 2 quart slow cooker with cooking spray. Place potatoes and sausage in bottom of crock. In a small bowl, combine egg, egg whites, cheese, green chilies, salt and pepper; pour over sausage. Cook on high 1-2 hours or until eggs are set.
Yield: 2 servings. Per serving= 438 Calories; 27g Fat (55.6% calories from fat); 27g Protein; 22g Carbohydrate; 2g Dietary Fiber; 163mg Cholesterol; 1205mg Sodium.

Sausage Grits Muffins

I liked them! I think they would be even better with some diced roasted green chilies.


Sausage Grits Muffins
3 c. water
1 c. grits (unprepared)
1 c. skim milk
¼ c. shredded reduced fat cheddar cheese
2 large eggs
½ tsp pepper
Dash salt
8 oz pork sausage, cooked and drained

Preheat oven to 415°. Bring water to a boil in medium saucepan; add grits and cook about 6 minutes. Add cheese and stir until its melted. Add milk, eggs, pepper, salt and sausage. Spray mini muffin pan with cooking spray. Scoop grits mixture into each muffin cup, filling ¾ full. Cook 30 minutes or until set in the middle.
Yield: 48 mini muffins. Per mini muffin= 38 Calories; 2g Fat (54.0% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 12mg Cholesterol; 47mg Sodium

Apple Sausage Puffs


Apple Sausage Puffs
½ lb. pork sausage
1 apple finely chopped
4 oz. light cream cheese
2 tubes reduced fat crescent rolls

Brown sausage and apples together, drain and stir in cream cheese. Unroll one tube of crescent rolls, separate into eight triangles. Place one tbsp. of sausage mix on long sides and roll up starting with the long side, pinch seams to seal. Repeat with the other crescent rolls. Bake at 375 for 10-12 minutes.
Yield: 16 servings. Per serving= 181 Calories; 12g Fat (61.3% calories from fat); 2g Protein; 14g Carbohydrate; trace Dietary Fiber; 14mg Cholesterol; 368mg Sodium.

Cream Cheese Sausage Balls

Wow! 900 blog posts! These sausage balls are delicious!

Cream Cheese Sausage Balls
1 lb pork sausage, uncooked
8 oz light cream cheese, softened
2 cups reduced fat Bisquick
½ c. shredded reduced fat cheddar cheese
2 dashes cayenne pepper
Water, as needed

Preheat oven to 400^. Spray cookie sheet with cooking spray and set aside. In medium bowl, combine all ingredients and mix well. Form into balls. Add water if needed, 2 tablespoons at a time. Bake 400F for 20 minutes, or until lightly browned.
Yield: 40 balls. Per ball= 87 Calories; 6g Fat (65.1% calories from fat); 3g Protein; 5g Carbohydrate; trace Dietary Fiber; 12mg Cholesterol; 193mg Sodium