pasta

Italian Sausage Sauté

Hi Everyone,

The average brat has about 19-24 grams of fat!  That is nearly the amount of fat you want to have in your diet in an entire day.  A great swap for a regular brat is a chicken brat/sausage.  Most likely you can find them in the frozen section of your local grocery store.  Otherwise, we have found great varieties at Sam’s Club, Woodman’s, and Trader Joe’s!  This recipe is a great way to incorporate the chicken sausage into your diet without putting it on a boring ol’ bun!

Italian Sausage Sauté

4  Chicken Sausages

2  Cups Whole Wheat Rigatoni Noodles, cooked

1  Tbsp. Olive Oil

2  Cloves Garlic, minced

1  Large Red Pepper, chunked

1  Zucchini and/or Squash, sliced

1  Cup Mushrooms

1  Small Onion, sliced

1  Jar Hunt’s Reduced Sugar Spaghetti Sauce

2  Tbsp. Parsley, chopped

Directions:  Cut sausages into 1″ pieces, warm over medium heat in a sauté pan, and keep warm.  Cook the rigatoni according to package directions, keeps warm.  In a large saucepan, place olive oil and garlic, sauté lightly for 30 seconds.  Add peppers, zucchini, mushrooms, & onions and cook until crisp-tender.  Combine cooked sausage and pasta sauce with veggies and heat until warm.  Mix with the pasta or serve separately.  Top with fresh parsley.

Serves:  4

Total Calories: 296   Carb=33g Prot=21g Fat=8.3g

Ellipse Tip:  Great pasta choices are a whole wheat noodle, Barilla Protein Plus Noodles, or Shiritaki Tofu Noodles!

Seafood Lasagna Rollups by Ellipse

Hi Everyone –

Want lasagna without all the calories and fat?  This lasagna recipe offers a twist to the typical lasagna and packs in lean protein with the crab and cottage cheese!

Seafood Lasagna Rollups

8     Uncooked Lasagna Noodles

1    (8 oz.) Package Mock Crab, flakes or chunks

1/4 Cup Grated Parmesan Cheese

1     Medium Egg

1     Tbsp. Dried Parsley Flakes

1/4 Tsp. Onion Powder

1     (15 oz.) Can Italian Style Tomato Sauce

Directions:  Cook noodles according to package directions; rinse with cold water; drain well.  Combine remaining ingredients, except tomato sauce; mix well with a fork.  Spread each noodle with filling; roll tightly and place seam-side down in a 9 inch baking dish.  Pour tomato sauce over noodles; bake uncovered at 375 degrees for 30 minutes.  Garnish with additional Parmesan cheese or reduced fat mozzarella cheese, if desired.

Serves:  4

Total Calories: 333  Carb=36, Prot=28, Fat=4.9

Ellipse Tip:  Serve this filling dish with a side salad packed with all your favorite veggies and top it with black bean and corn salsa instead of fat and sugar loaded salad dressing!!