What a great appetizer or lunch. The sausage, beans and garlic make a perfect stew. Served with cheese toast, this makes a great dish to serve to guests. Even with the bread, this dish comes in under 400 calories !!

Sausage and Bean Stew (Crock Pot)

6 servings
350 calories per serving

2 t oil
3 t garlic, minced
4 2 oz. turkey sausages (any flavor you like, I used Italian hot) cut into chunks
1 c water
1 c chicken broth
2 19 oz. cans cannellini beans, rinsed and drained
4 c baby spinach
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
½ t garlic powder
2 T lemon juice
6 T shredded provolone cheese
6 1 oz. slices French bread

Heat oil and cook sausage until almost done. Add garlic and cook another 2 minutes. Add water, broth to crock pot then add spinach. Add salt and pepper and garlic powder. Add beans and then add sausage and garlic and any pan drippings to the top. Cook on low 3 hours. Add the splash of lemon during the last 10 minutes of cooking. Serve with Cheese Toasts. To make toasts, sprinkle bread slices with cheese and broil 2 minutes to melt cheese.

If you don’t have a crock pot, you can do this stove top is a soup pot – after cooking the sausage and combining all the ingredients, simmer on very low for 1 hour.

A taste of Louisiana without all the work of a typical jambalaya. This is a really good version that is so easy to make ! It is homey and filling and flavorful and all the things a good jambalaya should be (even MUSHY is a good characteristic in a jambalaya and my daughter days this one is mushy). Serve with some extra tabasco on the side for people like me

Chicken Jambalaya

6 servings
370 calories per serving

1 lb. boneless skinless chicken breasts cut into bite sized pieces
1 c chicken broth
2 c vegetable broth
¾ c water
1 ½ c raw brown rice
4 oz. low fat turkey sausage cut into slices
½ c celery, thinly sliced
Leaves from the top of the celery ribs
½ c onion, chopped
½ c green bell pepper, chopped
2 t Cajun seasoning
2 garlic cloves, minced
¼ t hot pepper sauce
1 bay leaf
Salt to taste
14.5 oz. can of diced tomatoes
Pam

Spray a skillet with Pam and on medium high heat, cook chicken and sausage until browned, about 2-3 minutes per side. Place in crock along with all the other ingredients. Cover and cook on high 5 hours. Remove bay leaf before serving.

What a great grilled dish – the onions get so nice and caramelized and that gives everything tons of flavor.

Grilled Sausage, Onions and Mushrooms

4 servings
350 calories per serving

1/3 c finely chopped onion
3 T buttery spread
¾ c apple juice
1/3 c red vinegar
2 T honey
1 T steak sauce
1 t salt
½ t pepper
1 lb Italian turkey sausage
2 small onions, quartered
8 medium large fresh mushroom caps
Pam

Grilled Sausage, Onions and Mushrooms

Cook onion in butter until tender then mix in apple juice, vinegar, honey, steak sauce, salt and pepper. Bring to a boil then reduce heat and simmer 20 minutes.

Boil enough water to cover sausages and add sausage to pot and cover. Reduce heat and simmer 15 minutes or until cooked through. During the last 5 minutes throw in the onion wedges. Cool for a bit then slice into 2 inch pieces. Heat grill and spray a grill pan with Pam.

Place all sausage, onions and mushrooms in a bowl and put in half the sauce and toss to coat. Place this mix in a hot grill basket and grill 10 minutes stirring frequently. Baste with the other ½ of the sauce and continue cooking 2 minutes longer.

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Minestrone meets Stracciatella in this soup full of beans, spinach, cheese and yummy sausage ! To make this a dinner serving instead, just add some pasta or rice to bring it up to 400 calories.

Sausage Soup

4 servings
264 calories per serving

10 oz. sweet sausage
Pam
1 c chopped shallot (onion will do if you do not have shallots)
2 t minced garlic
½ c water
15 oz. cannellini beans, drained and rinsed
14.5 oz. can diced tomatoes
24 oz. can fat free chicken broth
2 c baby spinach
1 T fresh basil or parsley, chopped
2 T grated parmesan cheese
Salt and pepper to taste

Remove casing from sausage (or buy it without the casing). Spray pan with Pam and cook sausage on high heat until brown stirring to break up the pieces well. Add shallot and garlic and cook 2 more minutes. Stir in water, beans, tomatoes, broth, salt and pepper and cover and bring to a boil. Uncover and cook 4 minutes or until it has thickened up a little bit. Remove from heat and stir in spinach and basil and then place in bowls and sprinkle with cheese.

I love a dish you can make for a hungry breakfast crowd that doesn’t entail you standing at the stove being a short order cook You can put this one together and throw it in the oven then sit and have coffee and chat while it cooks up perfectly. It turns out a flavorful Mexican inspired dish that everyone enjoys !

Sausage Breakfast Wraps

10 servings
277 calories per serving

1 lb. Italian seasoned turkey sausage, casing removed
1 medium red bell pepper, diced
1 small onion, diced
32 oz. Egg Beaters
4 oz. can chopped green chiles
1 t chili powder
10 flour tortillas, warmed
1 ¼ c salsa
Pam

Preheat oven to 350 degrees. Cook sausage, peppers and onions in a skillet until sausage is done, and then drain on paper towels. Place in a 13×9 baking dish sprayed with Pam. Mix eggs, green chilies and chili powder and pour over the turkey mix. Bake uncovered 30-35 minutes or until set then break up with a spoon. Place 2/3 c of egg mix down the center of each tortilla then wrap up securely.

Here is a video that will show you how to fold up a wrap securely

Chorizo is Mexican sausage much like Kielbasa is Polish sausage and Andouille is Cajun sausage. It is delightfully spicy and lends its rich flavor to any dish you add it to including this great side dish made with beans.

Chorizo Beans

4 servings
179 calories per serving

1 t oil
4 oz. chorizo, halved and thinly sliced
1 shallot, thinly sliced
1 clove garlic, minced
¾ lb. wax beans or green beans
¼ c water
4 t sherry vinegar
½ c chopped parsley
Kosher salt to taste
Pepper to taste

Heat oil and cook chorizo until crisp, about 3 minutes. Transfer to a plate. Add shallot to pan and cook 2 minutes. Add garlic and cook another 2 minutes. Then add beans and water, reduce heat to medium, cover and simmer 6-8 minutes. Add sausage to pan with vinegar, parsley, salt and pepper.

There are so many good things in this casserole – and all the flavors mesh incredibly well. The mellow swiss cheese is the perfect cheese for this recipe.

Arugula and Chicken Sausage

6 servings
252 calories per serving

1 cup Egg Beaters
4 large eggs
1 c skim milk
2 T Dijon mustard
Salt and pepper to taste
½ c fresh basil, sliced
4 c wheat bread cut into 1 inch cubes
5 c chopped arugula
¾ c canned artichoke hearts, chopped
1 c cooked chicken sausage, sliced thin
¾ c shredded swiss cheese
Pam

Preheat oven to 375 degrees. Spray a baking dish with Pam. Rinse the arugula and then place in a bowl and cover with plastic wrap. Fold back one edge leaving just a bit of an open slit. Cook 2-3 minutes to wilt the arugula then drain well and squeeze out extra water.

Whisk egg whites, Egg Beaters and milk then add Dijon, salt, pepper and basil and stir well. Mix together bread cubes with the arugula, sausage and artichokes. Pour in the egg mix and toss well. Place in baking dish and cover with foil then bake 45 minutes. Sprinkle with cheese and continue baking 20 minutes UNCOVERED. Cool for 15 minutes.

The Morningstar Farms sausage links are made out of all veggies – the consistency is not quite there, but the sausage flavor is AWESOME. When placed on a nice big roll and smothered in peppers and onions, you don’t even realize that you are not eating real sausage ! This is a great way to still have one of your favorites but have a guilt free version.

'Sausage' and Pepper Sandwich

1 serving
375 calories per serving

4 bell peppers, cut into thin strips
1 large onion, sliced thin
1 T oil
Pam
Salt and pepper to taste
1/2 t garlic powder
1/4 t onion powder
hot water

1 link Morningstar sausage heated according to package instructions
1 small club roll

Place oil in large skillet and heat to medium high. Put onions in pan and saute 5 minutes. Move onions to the side, remove pan from heat and spray skillet with Pam. Return to heat and add peppers to skillet. Let cook down a little and then season with all the spices. After about 5 minutes, lower heat to medium and continue cooking to desired doneness. I like mine pretty soft and let them cook a good 20 minutes. If you do the same, you will likely need to add a couple tablespoons of hot water a couple times during the cooking process so that the veggie stay moist and do not burn.

Place sausage on roll and top with peppers and onions.

Talk about a satisfying soup ! This one has meat, spice, veggies, cheese and 3 DIFFERENT CARBS! Lentils, rice and tortellini. Oh how good

Sausage and Lentil Soup

13 servings
275 calories per serving

20 oz. turkey Italian sausage with casings removed
13 c water
1 c chopped carrots
2 c chopped celery
½ c diced green bell pepper
2 t onion powder
¾ t oregano flakes
1 t garlic powder
1 t basil flakes
2 t chicken boullion
½ t seasoned salt
¼ t pepper
2 c dried lentils, rinsed
½ c dry rice
22 oz. canned crushed tomatoes
2 ½ c cheese tortellini (refrigerated)
Salt and pepper to taste

Crumble the sausage and cook in a skillet until done (keep crumbling as you cook it). In a large soup pan mix water, vegetables and spices then add lentils and rice and bring to a boil then reduce heat, cover and simmer 20 minutes or until lentils are tender. Stir in tomato sauce, bring to a boil again and add the tortellini and sausage and cook 4 minutes or until tortellini are done. Season with salt and pepper to taste.

It’s all your favorite breakfast ingredients all in one convenient package – breakfast pizza is a great way to start the morning ! Leftovers reheat well in a skillet or in the toaster oven.

Sausage and Potato Breakfast Pizza

8 servings
203 calories per serving

8 oz. can low fat crescent rolls
Pam
12 oz. turkey breakfast sausage
1 c frozen shredded hash browns, thawed
1 c shredded fat free cheddar cheese
¼ c skim milk
½ t salt
¼ t pepper
8 oz. Egg Beaters
2 T grated Parmesan cheese

Preheat oven to 375 degrees. Spray a 12 inch pizza pan with Pam. Separate dough and then press together to form a round crust. This works best if you let the dough come to room temperature. Cook sausage until browned, crumbling it as you go. Top dough with drained sausage, potatoes and cheese. Mix milk, salt, pepper and Egg Beaters and pour over sausage mix. Sprinkle with cheese and bake 25-30 minutes or until crust is browned.
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