The combination of flavours in this dish is similar to what you might find in a sausage and pepper hero. Store-bought Italian sausages (both pork and turkey based) tend to be very high in sodium, so we’ve made our own Italian-style sausage mixture. For a delicious pasta-like dish, toss the mixture with baked spaghetti squash. Or add 1 large peeled and finely diced sweet potato to the pan in step 2 and toss in 1/4 cup dried cranberries, or serve over whole wheat pasta.

Makes 4 servings I Hands-on time: 25 minutes I Total time: 25 minutes

  • 1-1/4 lbs lean ground turkey
  • 2 teaspoons paprika
  • 1 teaspoon ground fennel
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • Ground black pepper to tastes
  • 1 tablespoon plus 1 teaspoon olive oil
  • 1 large onion, halved and then thinly sliced
  • 2 ribs celery, thinly sliced
  • 2 garlic cloves, thinly sliced
  • 2 red bell peppers, thinly sliced
  • 10 ounces baby bella (cremini) mushrooms, thinly sliced
  • 1/2 cup shredded reduced-fat Italian cheese blend
  1. In a large bowl, mix together the turkey, paprika, fennel, oregano, salt and pepper.
  2. In a large non-stick skillet, heat the oil over medium heat. Break off tablespoons of the “sausage” mixture and add to the skillet along with the onion, celery and garlic. Cook, stirring frequently until the onion starts to soften, about 5 minutes.
  3. Add the bell peppers and mushrooms and cook, stirring frequently, until the sausage is cooked through and the vegetables are tender, about 10 minutes.
  4. Serve topped with cheese.

Per serving: 343 calories, 35g protein, 17g fat, (5.5g saturated), 3.5g fiber, 148mg calcium, 80mg vitamin C, 13g carbohydrates, 389mg sodium.

– from the book, “The Digest Diet Cookbook,” by Liz Vaccariello, Editor-in-Chief of the Reader’s Digest.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s