Sausage Recipe

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Spicy Fried Corn and Sausage

  • Prep Time: 5 or less minutes
  • Total Time: 35 minutes
  • Serves: 4


Ingredients
  • 8 fluid ounces chicken broth, fat-free, low-sodium
  • 2 fluid ounces evaporated skim milk, canned
  • 1/4 teaspoons garlic powder
  • 2 teaspoons black pepper
  • 1 teaspoons hot pepper sauce
  • 4 ounces turkey breakfast sausages
  • 1 onion, yellow
  • 1 teaspoons canola oil
  • 2 cups corn, yellow, frozen
Preparation:
  • Preheat oven to 425°F.
  • In a large mixing bowl, whisk together the chicken stock, evaporated milk, garlic powder, black pepper and hot sauce. Set aside.
  • In a large, non-stick, oven-safe skillet, cook and crumble sausage until lightly browned. Remove with a spatula and drain on paper towels.
  • Wash, peel, and chop onion. Set aside.
  • Save the pan drippings from the sausage and in that same skillet, add the oil.
  • Heat oil and pan drippings over medium-high heat. Add the onions and cook until they are soft, stirring frequently.
  • Add the corn (thawed) to the skillet, and continue to cook for 5-7 minutes, stirring frequently and making sure not to burn.
  • When the corn and onions are sizzling, add back the drained and crumbled cooked sausage as well as the chicken stock mixture to the skillet.
  • Stir everything together and cover with a lid. Reduce heat to low. Simmer, covered, for 5 more minutes.
  • Stir and transfer uncovered pan to the pre-heated oven for 15 minutes.
  • Serve warm for best flavor.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat0.0
Fat0.5
Milk0.0
Vegetable0.5
Fruit0.0
Lean Meat1.0
Bread/Starch1.0
Nutrition Information
Amount Per Serving
Calories 180
Calories from Fat60
Total Fat7g
Saturated Fat2g
Cholesterol25mg
Sodium280mg
Total Carbohydrate23g
Dietary Fiber3g
Sugars6g
Protein11g
Vitamin A4%
Vitamin C15%
Calcium6%
Iron8%