Summer Squash Sausage Skillet (See what I did there?)

My first of (hopefully) many recipes for the new lower-carb plan I'm trying. A lot of these will be appropriate for the South Beach Diet Phase 1 - when I started in January 2011 I was on the South Beach diet and lost quite a bit of weight on it, but without the horrible effects of Atkins since you still get to eat vegetables. So without further ado...

I forgot to take a picture with the cheese on it - too hungry.

Yield: 3 servings

Ingredients: 
3 zucchini
3 yellow summer squash
3 Jenni-O hot Italian turkey sausage links
30 grape tomatoes
3/4 cup low-fat mozzarella cheese, shredded
1 tbsp extra virgin olive oil
Italian seasoning, red pepper flakes, and salt to taste







Preparation:
1. Spray skillet with nonstick cooking spray - I used the olive oil flavor but it really doesn't matter. Turn the stove on medium-high heat and put the turkey sausage links in the skillet to brown.
2. While your sausage is cooking, slice up your squash and zucchini. I used my new favorite kitchen tool, my mandolin, but if you're slicing by hand you want them about a quarter inch thick. Put all your slices in a big bowl and drizzle with olive oil. Season with salt, red pepper, and italian spices to taste and then mix it all up to coat in the olive oil. (Make sure you are watching your sausage - they'll need to be turned!)
3. Once the sausage is completely cooked through, take it out of the skillet and add in the squash and zucchini. Let it cook over medium-high heat, stirring occasionally, until they start to turn translucent, about 7-8 minutes.
4. While the zucchini and squash is cooking, slice up your sausages into 10 pieces each (this just makes it easier to portion evenly). Add the sausage back in after the squash and zucchini has started to turn translucent, throw the tomatoes in, and cook for another 2-3 minutes.
5. Top each serving with 1/4 cup of low fat mozzerella cheese. Devour.

Recipe: Baked Eggplant Parmesan

So I'm not really sure if this counts as eggplant parmesan even though there's no actual parmesan cheese, but let's go with it.

I've never cooked an eggplant before, but I picked one up at the store this weekend and since I'll be out of town at the teambuilding event in Kansas City this week, I figured I better go ahead and cook it. I will definitely make this again, especially when it gets a little colder. I didn't even miss the meat in this meal.

Yield: 3 servings


Ingredients:
1 eggplant
1 egg, beaten
1/2 cup italian style breadcrumbs
2 tbsp extra virgin olive oil
1 1/2 cups of pasta sauce (I use Newman's Own Sockarooni - it's a little spicy!)
3/4 cups italian cheese blend
5-6 fresh basil leaves, sliced
salt and pepper to taste



Preparation:
1. Preheat the oven to 375 degrees and place a sheet pan inside while the oven heats up.
2. Slice the eggplant lengthwise (long way) in half-inch thick pieces. You should get about 8 pieces out of one eggplant. Do not peel the eggplant!
3. Dip the eggplant slices into the egg and then into the breadcrumbs.
4. Coat the sheet pan in olive oil and place the eggplant slices on the pan. Bake for 15 minutes, flip the slices, and bake on the other side for 10 minutes.
5. In a small casserole dish (I used an 8x8 pan) sprayed with nonstick cooking spray, layer the pasta sauce, eggplant slices, and cheese (use 1/3 of the pasta sauce and 1/2 the cheese). Make another layer of pasta sauce and eggplant slices. Top with remaining pasta sauce and cheese. Lay the basil slices over the top and season with salt and pepper.
6. Bake for another 15 minutes at 475 degrees. Serve over spaghetti or with a salad (or both)!

Just Another Meatball Monday

It was just another meatball Monday
I wish it was Sunday
'Cause that's my funday
My I-don't-have-to-run day
It's just another meatball Monday

So if you don't get the joke, you need to watch this video immediately.

Now that you've done that and laughed at my hilarious reference, take a look at my Valentine's Day dinner. I have been craving beef for a few days and I finally decided to make some penne and meatballs with arrabiata sauce. It was amazing.

Yield: 5 servings (about 15 meatballs if you make them pretty big)


Ingredients: 
1 lb lean ground beef (93% lean)
Jennie-O hot italian turkey sausage (3 links)
1/3 c breadcrumbs with Italian seasoning
2 eggs
1/4 c shredded Parmesan
18 oz jar pasta sauce (I used Safeway brand arrabiata)
Salt and pepper to taste



Preparation:
1. Preheat oven to 425 degrees. Remove turkey sausage from the casing and set aside.
2. Pour breadcrumbs into a large bowl and add 1/3 cup of hot water. Stir until moistened and let sit until the water is fully absorbed. Add eggs, Parmesan, and salt and pepper.
3. Mix in beef and turkey sausage - don't be afraid to use your hands! Form the meatballs, making sure they are equally sized so they will cook evenly.
4. Brown the meatballs in a skillet over medium-high heat for about 2 minutes on each side, or until some of the fat drains off.
5. Spray a large baking dish with cooking spray and place the meatballs in the dish. Make sure there is a little room between the edges. Pour the sauce over the meatballs.
6. Bake at 425 degrees for 35 minutes until bubbling. Serve with penne and mozzarella or Parmesan on top.

This was so good, and I'm definitely planning on freezing these for when I get another craving! In case you're curious, I used Barilla Plus pasta since it has extra fiber and I hate the taste of whole wheat pasta.

Lasagna Roll-Ups with Turkey Sausage

I'm so mad at myself for not taking pictures until I rolled these up. Sorry! Next time I make them I'll document properly. We had training all day at work and I was focused on getting these in the oven as soon as possible. This recipe takes a little under an hour to prepare but it is so, so worth it. And it freezes great, so I make six at a time for lunches and quick dinners.

Yield: 6 roll-ups (can be multiplied/divided easily to make more or less)

Ingredients:
6 lasagna noodles
1 lb turkey italian sausage
1/2 10 oz pack of frozen spinach, thawed, rinsed, and squeezed dry
22 oz (2.75 cups) part-skim shredded mozzarella cheese
1.5 cups fat free cottage cheese (or ricotta, whichever you prefer)
1/2 cup shredded parmesan cheese
24 oz jar pasta sauce (I used Newman's Own Sockarooni)
Italian seasoning blend


Preparation: 
1. Preheat oven to 350 degrees.
2. Bring a LARGE pot of water to a boil, cook the lasagna noodles until al dente and then spread them on a piece of wax paper. I like to cook a few extra noodles since I inevitably break some or they stick together; you really need them whole to make this recipe work.
3. Brown the sausage in a skillet until crumbled. Divide into 6 portions.
4. Mix spinach, 2.5 cups mozzarella (reserve 1/2 cup for topping), cottage cheese (or ricotta), and parmesan together in a large bowl. Divide into 6 portions.
5. Spread a layer of cheese, a layer of sausage, and a thin layer of sauce onto each noodle, in that order. This is the fun part! It gets messy, but don't be afraid to use your hands! Sprinkle Italian seasoning blend over the noodles.
6. Spray a large baking pan with cooking spray. Quickly roll up each noodle and put it in the pan. If anything falls out while you're rolling, just press it into the sides of the roll.
7. After all the noodles are rolled and arranged in the pan, top with the remaining sauce and then the reserved mozzarella cheese. Bake in the oven at 350 degrees for 30 minutes.

Serve with a side salad! Yum!!

Ravioli Minestrone

This is another new recipe I've adapted from a Taste of Home recipe. My version uses carrots and green beans as vegetables, but you can throw in whatever veggies you want (I think zucchini, corn, and cabbage would all work perfectly). Total time was about 25 minutes, but I did use a lot of canned and frozen ingredients as shortcuts. I portioned this at 3 HUGE servings, but if you were eating something else with it (a salad, for example) you could easily get 4 servings out of this!

Yield: 3 giant bowls, enough for an entrée portion.


Ingredients:

1 tbsp extra virgin olive oil

1 1/2 cups frozen bell pepper mix, thawed and diced

1/2 cup diced onion (NOTE: If you can find the onion and bell pepper mix at the store, that will work too. just use 2 cups of that.)

1/4 teaspoon crushed crushed red pepper, or to taste (I used a packet from the last time I ordered a pizza and it was the perfect amount.)

1 28 oz can crushed tomatoes, fire-roasted if available

1 15 oz can vegetable broth

1 1/2 cups hot water

1 tsp dried basil

1 15 oz can sliced carrots, drained

1 15 oz can cut green beans, drained

6 to 9 oz fresh or frozen cheese (or meat) ravioli

Salt and pepper to taste

Preparation:

1. Heat oil in a large saucepan over medium heat. 
2. Add peppers and onions and crushed red pepper (if using) and cook, stirring, for 1 minute. You can also add some minced garlic (about 2 cloves) here if you'd like, I'm not a big garlic fan so I chose not to add it. 
3. Add tomatoes, broth, water, and basil; bring to a rolling boil over high heat. 
4. Add ravioli and cook for 3 minutes less than the package directions. 
5. Add carrots and green beans; return to a boil. Cook until the vegetables are tender if using fresh, or about 3 minutes. Season with salt and pepper.

I love it! A note on the ravioli - I used a small sized ravioli in the freezer section, Rosetto's brand. I chose this because each serving size is 13 ravioli, and I used 33 ravioli in the soup (so I could have 11 ravioli in each bowl). Portion the ravioli based on how the soup will be eaten (an appetizer, a side course, or the main course).