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Food, Savory

Breakfast Sandwiches – Chicken Sausage

Chicken Sausage Breakfast Sandwich

Last year at this time, I was waking up early every day to make myself a breakfast of eggs, fruit, and chicken sausage. But in the last few months I’ve started sleeping in more, not leaving enough time to make food before work. Ultimately, it just made me snack more because I was hungry before lunch time. So I’m making a stand to stop that.

So I’m gong to try a few things, like breakfast sandwiches to spice things up. Starting with a taco-seasoned chicken sausage one. Easy, simple, and delicious. Also figured out a trick to melt the cheese. Just cook your egg over hard, add the cheese on top, splash a half a tablespoon of water in the hot pan and add a lid. The steam will help melt the cheese!

So at only 315 calories, I got this:

Chicken Sausage Breakfast Sandwich

I could have dropped a few more calories by removing the yolk from the sandwich, but I read that if you remove the yolks, you lose a lot of vitamins: A, B12, D, E, and K. And being that I’m trying to eat better, I figured keeping the yolks, and reducing the calories in other places makes sense. So I used a 100 calorie English Muffin and low-fat shredded taco cheese. Basically the cheddar is tossed with a dash of cumin, chili powder, garlic, paprika, and salt. Add half of a link of Al Fresco chicken sausage that’s been grilled, and there ya go!

Food, Savory

Spicy Turkey Meatballs, Take 1


Learned a lesson this week. A very important lesson for those of you out there trying to plan a week of meals to take to work without any will power. Don’t make bite-sized meals. You’ll regret it.

Every time I got bored, I’d sneak downstairs, open the fridge, and pop a few of these babies in my mouth and go back to watching TV. My only saving grace? I have to walk up and down a set of stairs to get from my bedroom to the kitchen. That has to be a couple calories burned, right?

All I wanted was to make some turkey buffalo meatballs, which I didn’t exactly create. Need to take another go at them, however, they did end up spicy. I ended up eating a good portion of them before work the next day. Seriously, I need help.

Anyway, they came out delicious, probably would be good in a sauce or on sub roll with some melted cheese. I’ll have to try that with the next batch if they make it through my snack time.

Gather the Goods:
1/2 pound of ground turkey
1/8 cup of minced onion
1/8 cup of minced green peppers
1 egg
1/2 cup of unseasoned bread crumbs
1/4 cup of Frank’s Red Hot Sauce
1/2 tablespoon of cayenne pepper
1/8 cup of shredded cheddar cheese
Olive oil

In a oven-safe sauce pan heat 1 tablespoon of olive oil. Mix together all ingredients in a bowl (except olive oil). Portion out mixture into 1-inch balls and place into heated pan. Cook for five minutes, or until golden brown, turn. Cook for another five minutes. Rotate one more time and put into oven on a low broil on the middle rack.  Bake for another 7-9 minutes or until meatballs are cooked through.

Pull from oven and let rest on paper towels. Serve or put in fridge for later. Enjoy.

Food, Savory

Broccoli Sausage Pasta


Seems I’ve been so busy this summer that I’ve let my blog go for far, far too long. I apologize to those who actually read my blog and have been looking for recipes. My greatest apologies, I’ll bake some cookies once I get the chance to make it up for you. Fresh from the oven to you. But until then, I’ll give you a quick update on my summer festivities.

 I just spent a week with friends up at a cabin in Moosehead, Maine. I have to say, it was fabulous. We saw moose (even if it was from aboard slightly sinking and very old pontoon boat), I took my first spin on a jet ski (very unsuccessful I might add), and willingly jumped into a lake (I always avoid the fish, they’re creepy!). And to top it all off, our group of a dozen of us fit into a cabin that was more than enough room for us. What a find!!

 Now that I’m back home, I figured out I need to cook for myself, not a slew of 12 people. So I opted for a “big” meal that was (shocker!) pasta based

Broccoli Sausage Pasta

1/4 cup onion, diced
1/4 cup green peppers, diced
1 cup chopped fresh broccoli
olive oil
1/2 pound of ground Italian sweet sausage
1 tablespoon butter
grated Parmesan cheese (optional)
1/2 box of linguine, cooked and drained

 In a medium sauce pan, heat enough olive oil to slightly coat the pan. Add onions and pepper, cooking on medium-heat until onions are translucent or about 6 to 8 minutes. Add chopped broccoli and cook for another 5 to 7 minutes. Add sweet sausage and another tablespoon of olive oil and cook through and until browned. Once meat is browned, add the butter and then toss in the pasta. Continue cooking for another 3 minutes, or until butter is melted and pasta is thoroughly coated and has soaked up the sauce. Top with Parmesan cheese and enjoy!

Food, Savory

Chicken Broccoli Rice


I need to get back into my workouts. I spent some time just slacking off. I forgot to go to the gym, let myself be distracted by my friends, and started eyeing the cookies at the grocery store with much less restraint than before.

What I’ve determined is that I wasn’t putting more time into making satisfying meals that would hold me over from lunch until dinner time. If a tummy is full, then there is no need to try to satisfy it with sugary snacks. So I aimed to make a rice dish that I could take to work if I pre-made it.


It all starts with a short cut – mushroom rice. Why not take a shortcut?


As the rice cooked, in a separate pan I sauteed a little more than a cup of chopped broccoli (including the stems chopped), a quarter cup of diced mushrooms, one link of pre-cooked spinach chicken sausage, and olive oil. I cooked that for about 8 minutes, or until the sausage was getting a golden color and the broccoli was still hard, but heated through. That entire mixture was folded into the (by now) finished rice.

It stays well for another day, so if made the night before, it’s perfect for a take to work lunch. If you portion it out, it’t fairly low calorie, too!