Wednesday, June 10, 2009

Chunky Primavera Sauce with Sausage

This hearty sauce is reminiscent of a primavera, chocked full of veggies with the added bonus of savory turkey sausage.

1 cup chopped broccoli
1 cup chopped yellow squash
1 cup chopped zucchini
3/4 cup chopped white onion
2 cups sliced button mushrooms
½ teaspoon crushed garlic or 1 clove diced
One 14 ounce can crushed tomatoes
One 14 ounce can tomato sauce/puree
¾ cup sliced black olives
5-6 ounces chicken or turkey sausage((*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
ICB spray or olive oil using olive oil sprayer (if both n/a use a 1 ½ teaspoons of olive oil)
Chopped fresh basil (optional, for garnish)
Salt and pepper to taste

Spray a large pot with ICB or an olive oil sprayer or drizzle very lightly with a teaspoon olive oil and put on medium-high heat. Add the broccoli, carrots, onions and garlic and sauté for 5-6 minutes, stirring frequently. Spray again with ICB or olive oil sprayer (or add ½ teaspoon olive oil), add the mushrooms, cover and heat for 3-4 minutes, stirring occasionally. Meanwhile, cook the sausage until almost done- either by grilling on a barbeque, in a non-stick pan or microwave according to package directions and then slice it up. Throw in the cooked sausage, zucchini, squash, olives, crushed tomatoes and tomato sauce, cover and reduce to medium-low heat. Simmer for 10-15 minutes until all the vegetables are tender. Stir in fresh basil before serving and add salt/pepper to taste if desired.

Variation: to reduce sodium content you can use low sodium crushed tomatoes/tomato sauce
Makes 7 cups 14 servings

Serving size: ½ cup Calories 63 Protein 4 g Carb 8 g Fiber 2 g Sugars 3 g Fat 2 g Saturated fat < 1g Sodium 403 mg


  © Blogger template The Professional Template by 2008

Back to TOP