What’s Cooking?! Healthier Sausage and Peppers

healthy-sausage-peppers
Looking for a low maintenence meal with minimal prep work and clean up? Try these, low-sodium, no-carb, low-fat sausage and peppers! This is another recipe that is great for leftovers. Top a whole wheat hoagie for a fun sub sandwich, cook them into eggs for a high-protein, high-fiber omelet, or (my favorite) toss them on top of your favorite green with cold tomatoes, feta cheese, and balsamic vinegar for a quick lunch salad.

Ingredients:
– 1 lb low-sodium, low-fat chicken sausage (sliced)
– 1 red pepper (chopped in large pieces)
– 1 green pepper (chopped in large pieces)
– 1 yellow pepper (chopped in large pieces)
– 1 medium onion (chopped in large pieces)
– 2 tbl olive oil
– 2 tbl fresh basil (chopped)
– 1 tbl dried oregano
– 1/2 tbl garlic powder
– 1/2 tsp ground black pepper

Directions:
– Preheat oven to 350 degrees farenheit
– Brown sausage in a skillet (does not need to be fully cooked, just browned)
– Combine all ingredients in a large bowl and mix to coat
– Spread mixture into a 9 X 13 baking dish
– Bake for 50 minutes and serve

Need a side dish? Try sautéed potatoes with spinach for complex carbohydrates and fiber without the salt!

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5 foods that are hiding all the salt

hidden-salt
Limiting salt is a daunting task. Fast food, restaurants, and convenience foods are FULL of the stuff, making it difficult to decrease salt when we are on the run; and, what’s worse is that when we do commit to limiting salt, it’s not always the obvious culprits that jack-up sodium intake. For your reference, when limiting sodium intake, it is recommended to keep sodium to less than 700 mg per meal and less than 140 mg per snack. Here is a list of 5 surprising items that may be pushing your sodium intake over the limit!

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What’s Cooking?! Mini-Spinach-Meatloaf

Mini-spinach-meatloaf
I love mini-food and using different kitchen items in unique ways! So, I tried mini-meatloaf in a cupcake sheet this week. Low fat ground beef and salt free herbs and spices make this another heart-healthy dish; and, I skipped the sugary ketchup and used oatmeal instead of white bread crumbs, for a diabetes-friendly option!

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