100 Healthy Recipes
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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 Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat | 1.0 |
| Bread/Starch | 1.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
180 |
| Calories from Fat | 60 |
| Total Fat | 7g |
| Saturated Fat | 2g |
| Cholesterol | 25mg |
| Sodium | 280mg |
| Total Carbohydrate | 23g |
| Dietary Fiber | 3g |
| Sugars | 6g |
| Protein | 11g |
| Vitamin A | 4% |
| Vitamin C | 15% |
| Calcium | 6% |
| Iron | 8% |