Nov 7, 2014

Zucchini sausage soup

1 tsp garlic powder/salt
5 fresh zucchini
16 oz. can tomato sauce
16 oz. can diced peeled tomatoes
1 regular can chicken stock
1 tsp ground cumin
1 tsp onion powder
4 carrots, peeled and chopped
1 medium onion, diced
1 pkg mushrooms, chopped
salt and pepper to taste
1 lb. ground sausage
16 oz. shredded colby jack cheese

Cook ground sausage with onions, drain. Cut up fresh zucchini, carrots and mushrooms into cubes. Throw into cooked sausage, ad tomato sauce, diced tomatoes, and chicken broth, add seasonings to taste. Simmer until vegetables are cooked. Add shredded cheese at the end just before serving

Jan 26, 2014

Egg Casserole

Going for low carb, high protein?  Check this out:

6 slices turkey or ham lunch meat
8 eggs
1 pkg Steam Fresh broccoli
1/2 pkg Steam fresh spinach
1/3 green pepper, finely chopped
1/4 onion, finely chopped
1/2 c. low fat shredded cheese
1 TBLS low fat cream cheese
salt, pepper, Mrs. Dash

spray 8x8 pan with non-stick spray.  Thaw the broccoli and spinach and add to bottom of pan.  Next, sprinkle the chopped green pepper and onion and spinach.  Salt and pepper the vegetables.  Sprinkle on the lunch meat and 1/2 of the cheese.  Dab the cream cheese around evenly.  Beat the eggs and pour over the top, let it sink in.  Season the egg layer.  Add remaining cheese to the top.   

Bake at 350 for approx 45 min, or until knife comes out clean. 

230 cal. and 24 g. protein for 1/4 of the entire dish!!!