The best part of this recipe is that it can be made all on one sheet pan. You can easily whip the ingredients together, throw it on the pan, toss it in the oven and still help the kids with their homework. Plus, it packed high in protein and has brussels sprouts to bring some green to your plate, along with the anti-inflammatory power of turmeric.
Sausage and Tumeric Brussels Sprouts
recipe by The Castaway Kitchen
ingredients – serves 5
5-6 pork sausages
1 onion
1 head of cauliflower
2lbs of brussels sprouts
1 tsp salt
1 tsp turmeric
1 tsp black pepper
1 tsp ghee
1 tbsp coconut oil
5-6 tbsp no sugar added salsa
instructions
- Pre-heat oven to 400F.
- Dice onion, brussels, and cauliflower into small pieces.
- Toss with coconut oil, ghee, salt, turmeric, and black pepper.
- Spread out over one large or two sheet pans, you don’t want to overcrowd the sheet pan.
- Slice into your sausages 1/2 to 3/4 of the way down repeatedly until you create an accordion effect. Arrange your sausages among your vegetables.
- If you’re using two sheet pans, make sure the racks are one in the center and the other second to last on the bottom.
- Roast for 30 minutes.
- Open the oven, drizzle the salsa over your sausages.
- Close the oven.
- Set to broil for 5 minutes.
This hearty casserole is like a healthier take on Tex-Mex. If you are feeling a bit extra (or have extra macros in to dive into, go ahead and dig into this casserole with some tortilla chips) Loaded with meat, black beans, low-fat cheese, and bacon this casserole packs in tons of protein.
A Hearty Healthier Tex-Mex Casserole
recipe by Pinch of Yum
ingredients
1/2 lb. ground extra lean turkey
1 chopped onion
1 jalapeno pepper, seeds and ribs removed, diced
1 red pepper, chopped
1/2 tsp salt
1/2 tsp ground cumin
1/4 tsp ground red pepper
5 garlic cloves, minced
2/3 cup low-sodium chicken broth
2 (15 oz) cans black beans, rinsed and drained
1-2 chopped seeded tomatoes
1/4 cup crumbled bacon
1/2 cup (2 oz) low-fat shredded Monterey Jack cheese
1/4 cup thinly sliced green onions
instructions
- Preheat oven to 425F.
- Heat a large nonstick skillet over medium-high heat. Add ground turkey and a handful of the onions to the pan, sauteing until meat is browned. Remove turkey and set aside.
- Coat pan with cooking spray. Add onion, pepper, and jalapeno, sauteing for 4 minutes and stirring occasionally. Add salt, cumin, red pepper, and garlic. Saute for 1 minute, stirring constantly (I added a tablespoon or two of water to keep things from sticking in the pan.)
- Stir in broth and black beans. Bring mixture to a boil and cook for 5 minutes. Mash beans to desired consistency.
- Spoon mixture into an 8-inch square baking dish coated with cooking spray. Top with turkey, bacon, tomato, and cheese.
- Bake at 425F for 30 minutes or until lightly browned.
- Top with green onions and let cool for at least 10 minutes (otherwise it will be too runny).
