Week 1, Recipe, February 2, Chicken Sausage, Pepper & Onion Heros

February
Chicken Sausage, Pepper & Onion Heros (4 servings)

Ingredients
1 Tbsp oil
1 Pkg (about 13 oz) chicken sausages
1 each red and green bell pepper
1 medium onion
4 hero rolls

Directions
Heat oil in a large nonstick skillet over medium-high heat. Arrange sausages on one side of pan, cover and cook 4 minutes. Meanwhile, cut peppers into thin strips. Add to other side of pan; cook 2 minutes.

While sausages cook, cut onion in half lengthwise, then in long, thin strips. Add to peppers; turn sausages. Cook all 6 minutes, stirring occasionally, until sausages are lightly charred and cooked through and vegetables are lightly browned and tender.

Place a sausage on each roll and top with pepper and onion.

412 calories 3 grams dietary fiber

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

Ingredients
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz enchilada sauce
1/2 cup each quick-cooking barley and frozen whole-kernel corn
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro

Directions
Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.

Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.

Meanwhile, coat a large nonstick skillet with nonstick spray, heat over medium heat.  Add chicken and onion, increase to medium-high heat and cook 5 minutes, braking up chunks of chicken with a wooden spool, until chicken and onions are lightly browned.
Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.

Good with shredded romaine lettuce avocado and tomato salad.

Per serving calories 251 fat 9G saturated fat 1 g cholesterol 47 mg sodium 310 mg, carbs 32 g dietary fiber 5 g protein 14 g
note brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.

11. SANTA FE FRITTATA

11. SANTA FE FRITTATA, a mexican omelet
This has a ton of calories, other options? I recommend dropping the egg beaters and use egg white instead, dry pan fry fresh veggies until have little black marks, and mozzarella cheese with flavoring with red pepper flakes.........


Ingredients
Ok to use oil but only to coat pan, maybe PAM instead, (2 tsp oil)
dry roast frozen broccoli, corn and red pepper (1 bag (16 oz) frozen broccoli, corn and red peppers)
no salt    (1/2 tsp salt0
1 egg white,    (1 carton (15 oz) southwestern egg beaters)
1 Tbsp mozzarella with  red pepper flakes   (4 ounces pepper-jack cheese, shredded 1 cup)

Directions
Position broiler rack 4 inches from heat. Heat broiler, wrap handle of large nonstick skillet with foil (if not heatproof).

Heat oil in skillet over medium-high heat. Add frozen vegetables and salt, saute 1 minutes.

Reduce heat to medium. Pour Egg Beaters over vegetables. Cover and cook, lifting edges of frittata occasionally to let liquid run under, 8 minutes or until almost set.

Sprinkle with cheese


1,921 calories!!!!!   4 servings. 

8. SPICY SAUSAGE & VEGETABLE FRITTATA, January, week 2

SPICY SAUSAGE & VEGETABLE FRITTATA, January, week 2
If you must know, this is just a fancy italian omelet and I will eat it for breakfast.

INGREDIENTS
1 tsp (1 Tbsp oil)
2 ounces, or two inches of Italian Sausage (8 oz Hot Italian Turkey Sausage, removed from casings (I am going to use what I bought last week and didn't use)
1/4 medium zucchini (1 medium zucchini, thinly sliced)
1/4 of a red bell pepper, use the rest in another recipe (1 large red or green bell pepper or 1/2 each diced)
1 large egg, I don't need two, I may use one egg and the white from another, (8 large eggs)
2 ounces, because I love mozzarella, shredded.  (4 oz part-skim mozzarella, shredded (1 cup))

DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add sausage zucchini and bell pepper and saute for a few minutes, unless you use actual italian sausage which is raw, then you should cook it first and then add the vegetables.

Whisk eggs in a large bowl until well combined. Stir in cheese. Pour over sausage mixture in skillet and stir gently to distribute eggs evenly.

Heat broiler. While broiler heats, cook frittata 4 to 6 minutes until set on bottom and sides (eggs will be runny in center)

Broil 4 to 6 inches from heat source 2 minutes or until firm in center. (If the skillet handle is plastic or wood, wrap it in a double layer of foil to protect from scorching.)

1 serving: 329 calories, 21g fat, saturated fat 6 g, cholesterol 488 mg, sodium 568 mg, total carbohydrates 5 g, dietary fiber 1 gram, protein 29 g. (4 servings)