ITALIAN SAUSAGE AND


PREP TIME 5 MIN.–COOK TIME 4 HOURS READY IN 4 HOURS 5 MIN.–SERVINGS 4


1 bunch broccoli rabe 1 sweet onion 1 (16 oz) pkg sweet or spicy Italian sausages


1 tsp crushed red pepper 1 (32 oz) jar marinara sauce


STEP 1 Trim the bottom inch off the broccoli rabe and discard. Chop broccoli rabe into 1-inch pieces and thinly slice onion. Set in the bottom of the slow cooker. STEP 2 Use kitchen shears to cut sausages into ½-inch pieces. Set on the broccoli. Sprinkle with red pepper flakes and top with the marinara sauce. STEP 3 Cover and cook on low for 4 hours. Serve on top of pasta, your favorite roll, or alongside a green salad for a high-protein, low-carb meal.


Per serving: 512 calories, 39g fat, 13g saturated fat, 91mg cholesterol, 1781mg sodium, 20g carbohydrate, 4g fiber, 14g sugar, 20g protein


Broccoli rabe This slightly bitter green is a favorite in southern Italian cuisine. Serve it with savory proteins.


BROCCOLI RABE IN TOMATO SAUCE This recipe is a Savory family favorite. You won’t believe how easy and delicious it is.


BAKED BROWN RICE Bacon adds savory flavor to this easy


rice. Keep cooked bacon on hand to add a crispy crunch to other dishes like salads and sandwiches.


PREP TIME 5 MIN.–COOK TIME 25 MIN. READY IN 30 MIN.–SERVINGS 4


4 slices cooked bacon 1½ cups minute brown rice


2½ cups low-sodium chicken broth 1 cup chopped parsley


STEP 1 Preheat oven to 375°F. Dice the bacon. In a large, ovenproof casserole dish, combine the rice, broth, bacon, and ½ cup parsley. Mix to combine. Cover tightly with foil and transfer to oven. Bake for 25 min., or until rice is tender and liquid has been absorbed. Fluff rice with a fork and sprinkle with remaining parsley.


Per serving: 153 calories, 5g fat, 2g saturated fat, 11mg cholesterol, 235mg sodium, 20g carbohydrate, 2g fiber, 1g sugar, 8g protein


FEBRUARY/MARCH 2017 61


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