Nutrition Challenge 3

This week.. The challenge will be to make one of the following recipes.

Turkey Suasage and Peppers

This is a great heart healthy way to make turkey sausage. This recipe uses many natural ingredients to flavor to help reduce the overall fat.

Ingredients                                                                                             

1 package sweet Italian-style turkey sausage

4 bell peppers (red, yellow, green or orange), sliced 1/8 inches thick and then cut in half

1 very large sweet onion (Vidalia or Spanish), sliced 1/8 thick and then cut in half

1 (28 oz) can of Italian crushed tomatoes

3 tbsp of Italian seasoning

1/2 tsp of crushed red pepper flakes

Salt and pepper to taste

Fat-free non-stick canola spray

Directions

Take a large non-stick skillet pan and coat with non-stick spray. Turn heat to medium setting. Put whole sausages in the skillet until browned on all sides. Remove and set aside. Drain pan.

Spray pan generously with non-stick spray and place onions in pan with salt and pepper to taste. Sauté on medium heat for 5 minutes. Place pepper slices in pan with onions and sauté for 5 more minutes.

While peppers and onions are cooking, slice the sausage into 3/4 inch thick slices. Add the sausage slices to the pan with the onion and pepper mixture.

Then add the can of crushed tomatoes, the Italian seasonings and crushed red pepper flakes. Simmer over a low flame for 20 minutes. Serve the sausage and peppers over a cup of brown rice and a side green salad with a fat-free dressing.

Crab Salad with Melon and Citrus Marinade

This great dish that has many natural flavors that rid the need for any added sodium. Here is a great way to make a fresh dish without relying on many commonly used preservatives.                                           

Ingredients

Makes 4 servings

16 oz lump crab meat, picked over to remove any bits of shell

1 large cantaloupe melon

4 or 5 large basil leaves, cut into thin ribbons

3 or 4 sprigs of cilantro, leaves cut into thin ribbons

3 or 4 sprigs of parsley, leaves cut into thin ribbons

1/4 bunch of chives, thinly sliced

Mustard oil

Citrus marinade (see below)

Directions

Season crab meat with marinade, half of herbs and chives. Arrange the melon around the plate and top with the crab mix. Drizzle plate with marinade, remaining herbs, and a few drops of mustard oil.

Citrus Marinade                                                                                        

Ingredients

1 bunch cilantro, finely chopped

1/4 bunch parsley, finely chopped

1/2 bunch basil, finely chopped

1/4 Thai chili

1 shallot, finely chopped

4 lemons, juiced

4 limes, juiced

1 orange, juiced

1/4 cup honey

3 tbsp mustard oil

3/4 cup olive oil

 Directions

In a bowl mix cilantro, basil, parsley, Thai chili, mustard oil, olive oil and honey. Season to taste with salt and then add the citrus juice. Refrigerate until ready to use.