Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘sauce’

Turkey Sausage Meat Sauce Over Angel Hair

If you can’t tell, I’m kind of obsessed with Italian food.  I love the richness that every dish has, but I DON’T love what it does to my dress size!  I can’t give up all of my favorite foods for the sake of being a skinny bitch.  Therefore, this is yet another one of my Italian favorites that I have adapted to be healthier.

Turkey Sausage Bolognese


Servings: 4

Ingredients:

4 Turkey Sausages, remove meat from casing

1/2 onion, chopped

8oz. white mushrooms, sliced

3 cloves garlic, chopped

1 28 oz. can Tomato Puree

1 28 oz. can Crushed Tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon salt and pepper

1/2 teaspoon garlic powder

1/2 medium carrot, diced

1 celery stalk, diced

1 tablespoon Extra Virgin Olive Oil

1/4 cup parmesan cheese, shredded

Directions:

In a large pot, heat 1 tablespoon EVOO over medium heat.  Add the turkey sausage and cook until no longer pink.  Remove from pot, and drain the fat.

Add the onion, carrot and celery.  Cook until translucent and slightly tender, about 4 minutes.  Season with some salt and pepper.  Add the garlic and cook for 1 minute.

Add the mushrooms and cook until browned.

Add the sausage back to the pot.  Pour in the tomato puree, followed by the crushed tomatoes.  Season with salt, pepper, garlic powder, basil and oregano.  Simmer for 20-30 minutes.  Sprinkle with parmesan cheese and serve over whole wheat pasta of your choice.

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Gnocchi in a Bacon and Pea “Cream” Sauce

Gnocchi is delicious in any kind of sauce, but it is traditionally served in either a butter or cream sauce. Since we’re trying to keep things healthy around here, I tried to find a way to make a cream sauce without cream!  I think I succeeded.

Gnocchi in Bacon and Pea “Cream” Sauce

Servings: 4

Ingredients:

1 package gnocchi

1/2 cup frozen green peas

4 slices bacon, diced

1/2 onion, diced

1/4 cup parmesan cheese, shredded

2 tablespoons Chive and Onion Cream Cheese

1/2 cup dry white wine

2 cloves garlic, chopped

1/2 teaspoon salt and pepper

1 tablespoon salt for pasta water

1 medium zucchini, sliced

Directions:

Bring a pot of water to a boil, add the tablespoon of salt, and cook gnocchi according to package directions. Drain and set aside.  In a skillet over medium heat, add the chopped bacon, cook until crispy and fat is rendered.  Remove bacon pieces and drain on a paper towel.  Add the chopped onion to the skillet with the bacon fat.  Cook until translucent.  Add the garlic and cook for 1 minute.  Add the chopped zucchini and cook until tender.  Season with salt and pepper.  Add the white wine, and use your spatula to scrape up the brown bits on the bottom of the pan.  Add the cream cheese, and whisk into the sauce until creamy.  Add the frozen peas.  Add the cooked gnocchi and mix everything together.  Sprinkle with bacon and parmesan cheese and serve.

Shrimp and Brown Rice Stir Fry

If you’re looking for a healthy, yet very satisfying meal, stir fry should be the obvious choice.  It has tons of vegetables, protein, and, if you use brown rice, a healthy serving of whole grains.  I love when stir fry is made with shrimp!

Shrimp and Brown Rice Stir Fry

Servings: 2

Ingredients:

3/4 pound peeled and de-veined shrimp, butterflied

1 package of Uncle Ben’s 90-second Brown Rice

1/4 cup bean sprouts

2/3 cup broccoli florets

8 oz. sliced white mushrooms

1 head of Bok Choy, cleaned and chopped

1 medium carrot, peeled and sliced into thin rounds

1/2 teaspoon ground ginger

1/2 teaspoon salt and pepper

1/2 teaspoon garlic powder

3 tablespoons low-sodium soy sauce

1 tablespoon rice wine vinegar

1 tablespoon toasted sesame seeds

Directions:

Place a large skillet over medium heat.  Add 2 tablespoons of vegetable oil to the pan.  Sprinkle the shrimp with salt, pepper, and garlic powder.  When pan is hot, saute the shrimp until firm and pink, about 4 minutes.  Take shrimp out of the pan and set aside.  Add 2 more tablespoons of oil to the pan.  Throw in the broccoli and Bok Choy.  Stir fry for about 4 minutes, until tender.  Add the mushrooms and carrots to the pan.  Continue cooking until all vegetables are tender, and season with the remaining salt, pepper, garlic powder and ginger.  Microwave the rice according to package directions.  Add the cooked rice to the pan with the vegetables, and pour in the soy sauce and vinegar.  Mix together, then add the shrimp back to the pan.  Remove from heat.  Sprinkle the sesame seeds on top, and garnish each serving with bean sprouts.

 

 

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

How TO: Make a Simple, Cheap Tomato Sauce

I think many people assume that you have to be an Italian grandmother to make an amazing tomato sauce.  I’m here to tell you that’s not true!  I have several recipes for different pasta sauces, including basic marinara, bolognese, and even a vegetable bolognese (all to be posted in the future!) However, since I know that many college-age kids (and adults, too) don’t always have a wealth of ingredients hanging around in their pantries or fridges, I want to show you how to take a 79-cent can of plain Tomato Sauce and turn it into a flavorful sauce to be used on any kind of pasta or Italian dish of your choice.  This can be used just how it is, or it can be a building block for a more complex sauce.

Ingredients:

1 12-oz can of plain Tomato Sauce

1/3 of an onion, chopped

3 garlic cloves, chopped

1 tablespoon dried basil

1/2 tablespoon dried oregano

1/2 teaspoon red pepper flakes

1 teaspoon salt

1/2 teaspoon black pepper

Drizzle of Extra Virgin Olive Oil

1 splash of dry white wine

Directions:

In a pot, heat the Extra Virgin Olive Oil over medium-heat.  After the pot is heated, throw in the diced onion.  Allow the onion to cook for about 4 minutes, until translucent, being sure to move them around frequently with a spatula.

Throw in the chopped garlic.  Let this cook for a minute, until the garlic is fragrant (careful, it burns fast!)

Next, add a healthy splash of white wine (around 3 tablespoons).

Move the onions and garlic around in the white wine with a spatula, scraping up any brown bits on the bottom of the pan.  After most of the alcohol has cooked out of the wine (about 2 1/2 minutes), pour in the can of tomato sauce.

Add the basil, oregano, pepper flakes, salt and pepper.  Let this simmer on medium-low heat for about 10 minutes, stirring occasionally.

That’s it!

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