Oven-Roasted Sausage and Vegetables

This is probably one of the easiest meals I have made. It was so good that people had trouble stopping at one helping! I saw a similar recipe on Pinterest, but decided to add zucchini and also to measure out the ingredients so as to get an accurate points value. I hope you like it!

serves 12 ( about 1 c. = 6 points +)

• 13 oz. Hillshire farm turkey smoked sausage
• 2 medium zucchini, halved lengthwise and sliced
• 2 bell peppers, sliced
• 2 c. onion, sliced
• 4 large Yukon Gold potatoes, chopped ( leave skins on)
• 3 T. olive oil
• salt and pepper to taste

Preheat oven to 400 degrees.
Spray a large jelly-roll pan with nonstick spray. Place sausage and veggies on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. Bake for 35-45 minutes or until potatoes are tender. Stir twice during baking time.

Barley Risotto with Butternut Squash and Sausage

This dish is a little bit of work, but oh . so . satisfying! My little granddaughter, who is 20 months old, ate 3 bowls of this!
Risotto is a traditional Italian dish using Arborio rice, but I decided to use barley since I had it on hand. The flavor is nutty and hearty. 

serves 8 ( 1 c. = 7 points +)

• 4c. fat-free chicken broth
• 1/4 c. red wine
• 1/2 tsp. tumeric
• 1 T. olive oil
• 1 c. diced onion
• 1 garlic clove, crushed
• 1-3/4 c. uncooked barley
• 3 hot turkey Italian sausage links, casings removed
• 2 lbs. butternut squash, peeled and diced into 1/2 inch pieces
• salt and pepper to taste
• 1/3 c. Parmesan cheese, grated

In a medium saucepan, combine 3-1/2 c. wine and tumeric. Bring to a boil, then reduce heat to keep warm.

Heat a large saucepot over medium-high heat. Add oil, onion and garlic. Cook until onion is translucent. Stir in barley. Cook for 3 minutes.

Using a 1/2 c. ladle, add broth mixture to barley, stirring occasionally. Allow each addition to be absorbed before adding more broth` 5-7 minutes.

In a large saute pan coated with nonstick spray, add sausage and break apart with a spoon. Cook until no longer pink. Remove sausage and place on a plate lined with paper towel to drain.

Add squash to saute pan. Season with salt and pepper and cook, stirring occasionally 7-10 minutes. Ad remaining 1/2 c. broth to pan. Cover and simmer 10-15 minutes or until squash is tender. 

Add squash and sausage to pan and heat through. Stir in Parmesan cheese before serving.

Spicy Sausage and Vegetable Soup

Easy and perfect for a cool afternoon or evening meal.

serves 12 ( 1-1/3 c. = 4 points +)

• 20 oz/ Jenny O hot turkey Italian sausage links, casings removed
• 2 c. chopped onion
• 2 medium zucchini, halved and sliced
• 2 medium carrots, sliced thinly
• 2 celery ribs, sliced
• 1 T. crushed garlic
• 1 can ( 15 oz.) whole tomatoes, undrained
• 6 c. ( 48 oz) fat-free chicken broth
• 2 ( 15 oz) cans cannellini beans, drained and rinsed
• salt and pepper to taste

Heat a large saucepan over medium heat. Add sausage, onions, carrots, celery and zucchini. Cook until meat is no longer pink and onions are translucent. Stir in tomatoes, garlic, broth, beans, salt and pepper. Bring to a boil. Reduce, heat, cover and simmer 30-45 minutes or until vegetables are tender.

Linguini with a Light Bolognese Sauce

This light sauce comes together in a jiffy! It is also another way to get some vegetables into your children's diets!

serves 8 (  1 c. pasta with sauce and 1 T. Parmesan cheese = 10 points +)

• 1 T. olive oil
• 1 onion, finely chopped
• 1 medium carrot, finely chopped
• 1 celery rib, finely chopped
• 2 garlic cloves, crushed
• 12 oz. ( 3 links) Jenny O hot Italian sausage, casings removed
• 1 ( 15 oz.) can tomato sauce
• 1 ( 6 oz) can tomato paste
• 1 c. water 
• 1 c. white wine
• 2 tsp. oregano
• 1 tsp. dried basil
• salt and pepper to taste
• 16 oz. uncooked linguini
• 8 T. Parmesan cheese, grated

Heat oil in a large nonstick saucepan over medium heat. Add onion, carrot and celery. Cook until onion is translucent. Stir in garlic and cook 1 minute. Stir in sausage, breaking apart with a wooden spoon. Cook until sausage is no longer pink. Add tomato sauce, paste, water, wine and spices ( through salt and pepper). Bring to a boil, reduce heat, cover and simmer for 30 minutes or up to 2 hours. If sauce thickens too much add just a bit more water.

When nearly ready to serve, boil pasta until al dente. Drain. Serve sauce over pasta. Top each helping with 1 T. grated Parmesan cheese.

adapted from the cookbook "Fast and Fit" by Theresa Guidice

Red Beans and Rice with Smoked Sausage and Butternut Squash

On Sundays, I like to have a meal ready when we come home from church. This often means that I am looking for something that can be made ahead of time and made quickly. This recipe fit the bill. It was nice a cold, wintry day!

serves 6 ( 1/2 c. rice  and about 3/4 c. squash mixture = 8 points +)

• 13 oz. pkg. Hillshire farm turkey kielbasa, sliced
• 1 can ( 15 oz) kidney beans, rinsed and drained
• 2 cups, cubed butternut squash
• 1 medium bell pepper, chopped ( color of your choice)
• 1 c. chopped onion
• 1 c. chopped celery
• 1 c. fat-free chicken broth
• 3/4 c. water
• 6 oz. can tomato paste
• 1 bay leaf
• garlic powder, salt and pepper to taste
• 4 c. hot, cooked brown rice ( I used Minute Rice for the sake of time)

In a large nonstick skillet coated with nonstick spray, cook sausage until lightly browned. Add remaining ingredients, except for rice. Bring to a boil, reduce heat and simmer 15 minutes, covered. Uncover and simmer until mixture looks thickened and squash is tender. ( about 5-10 minutes longer). Serve over rice.

Turkey Burgers with Cranberry-Apple Relish

This is definitely one of the best turkey burgers I've had. The flavors are reminiscent of Thanksgiving! The burger is juicy and moist and the topping add just the right contrast in flavors!

serves 4 ( 8 points +)

• 1/2 c. fresh cranberries
• 1/2 c. chopped apple
• 1tsp. grated orange rind
• 2 T. fresh orange juice
• 3/8 tsp. salt, divided
• 1/2 c. finely chopped onion
• 1/4 c. plain bread crumbs
• 1/4 c. fresh, flat leaf parsley, chopped
• 1/2 tsp. dried sage
• 1/4 tsp. black pepper
• 1 lb. ground turkey
• 4 slices Sargento reduced-fat Provolone cheese
• 4 low-calorie hamburger buns ( such as Healthy Life)
• baby spinach leaves

Place first 5 ingredients in a food processor and pulse until coarsely chopped.
Spray a large nonstick skillet with cooking spray. Add onions and cook 3 minutes or until tender. Cool slightly.
Place onions in a medium bowl with bread crumbs and the next 4 ingredients. ( through turkey). Form into 4 patties.
Spray the skillet again. Cook burgers until juices run clear, turning once. Add cheese and cook until melted. Place spinach leaves on the bottom bun. Top with burger and relish. 

adapted from "Cooking Light"

Spaghetti with Parsley Pesto and Spicy Turkey Italian Sausage

The pesto in this pasta is fresh tasting and a brilliant green color.

serves 8 ( 9 points +)

• 12 oz. uncooked spaghetti noodles
• 5 links Jenny O hot turkey Italian sausage ( 19.5 oz. package)
• 1 T. crushed garlic
• 1/4 c. olive oil, divided
• 1/4 c. grated Parmesan cheese, divided
• 4-5 c. fresh, flat leaf parsley ( about 1 large bunch)
• salt

Bring a large pot of water to a boil. Add pasta and cook until al dente. Drain, reserving 3/4 c. cooking liquid.
Heat a large skillet over medium high heat. Add turkey Italian sausage and cook until done, stirring to crumble. Remove sausage from pan. Add garlic to pan and saute 1 minute. Add 1/2 c. reserved cooking liquid and cook 1 minute. Stir in 2 T. olive oil, cook 30 seconds. Add pasta to pan;  cook 1 minute, tossing to combine. Remove from heat.

Combine 2 T. cheese and parsley in a food processor;  process until finely ground. Add 1/4 c. cooking liquid, and 2 T. olive oil. Process until smooth. Add parsley mixture to pasta mixture. Season with salt to taste. Toss to coat. Stir in Italian sausage. Top with remaining 2 T. Parmesan cheese.


adapted from "Cooking Light"

Sausage-Mushroom Ragu over Creamy Parmesan Polenta

I served this quick meal with a nice tossed salad. The portion size was perfect for me, but if you have bigger eaters and want a larger portion, make this a serving for four. It would be 9 points +.

serves 6 ( 1/2 c. polenta and 1/2 c. ragu = 6 points+)

• 3 ( 4 oz) hot turkey Italian sausage, casings removed
• 1 c. chopped onion
• 1 ( 8 oz) package sliced mushrooms
• 1-1/2 c. marinara sauce
• 2 c. water
• 1c. skim milk
• 3/4 c. instant polenta
• 1 oz. ( about 1/3 c.) freshly grated Parmesan cheese
• black pepper

Heat a large skillet over medium-high heat. Add sausage, onion and mushrooms. Cook, breaking up sausage, until meat is no longer pink and veggies are tender. Drain. Return to pan, add marinara sauce, reduce heat, cover and simmer 20 minutes.

Meanwhile, bring milk and water to a boil in a saucepan. Gradually add polenta, whisking constantly. Cook until mixture thickens ( about 3 minutes). Remove from heat, stir in Parmesan cheese and pepper to taste.

Serve ragu over polenta

Individual Italian Shepherd's Pies Topped with Butternut Squash

I think you will find this version of Shepherd's Pie much more satisfying and interesting! These little cups are only 4 points each. The recipe makes 12, so think of serving these for a little party or they make great left overs for lunch the next day. I served this with a green salad and some hot, crusty French bread.

Serves 12 ( 4 points +)

• 2-1/2 lbs. butternut squash, peeled, seeded and cut into chunks
• 2 T. butter
• 1-4 c. - 1/2 c. fat-free chicken broth
• 5 T. Parmesan cheese, grated, divided
• 19.5 oz. ( 5 links) Jenny O hot turkey Italian sausage links, casings removed
• 1 tsp. olive oil
• 1 medium onion, chopped
• 3 garlic cloves, crushed
• 1 c, fat-free beef broth
• 1 ( 28 oz) can crushed tomatoes
• oregano, salt, pepper and basil to taste
• 1 can ( 14.75 oz) cut green beans, drained

Preheat oven to 425 and spray 12 ( 8 oz) ramekins with nonstick spray. Place ramekins on a large baking sheet.

In a large saucepan, cook squash in boiling water until tender. Drain. Return squash to pan and add butter, 1/4 c. Parmesan cheese, salt and pepper, and chicken broth starting with 1/4 c. using up to 1/2 c. for desired consistency. Mash.

In a large skillet, cook sausage over medium heat, breaking up with the back of a spoon, until no longer pink. Remove from pan and drain.

Spray pan with nonstick spray, Add 1 tsp oil. Cook onion until tender. ADd garlic and cook 1 minute. Add crushed tomatoes, salt, pepper, oregano and basil. Bring to a boil. Reduce heat and simmer until thickened ( about 5 minutes). Stir in green beans. Return sausage to pan and heat through.
Spoon sausage mixture evenly into ramekins. Top with mashed squash.

Bake for 20 minutes or until lightly browned.
Sprinkle with remaining 1 T. Parmesan cheese. Let stand 10 minutes before serving.

Italian Wedding Soup

This soup was so easy to make. It took about 30 minutes from start to finish. Even though this soup is light and healthy, it is very satisfying!

serves 8 ( 5 points +)

• 1 T. olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 8 c, fat-free chicken broth
• 1 lb. ground turkey
• 1/2 c. Italian seasoned bread crumbs
• 1/4 c. grated Parmesan cheese
• 2 eggs
• 1 tsp. salt
• 1/2 tsp. pepper
• 1 bag ( 5 oz) fresh, baby spinach

Heat oil in a large soup pot. Add onions and carrots and cook until onion is translucent. Add broth and bring to a boil over high heat.
Meanwhile, mix turkey with bread crumbs,  Parmesan cheese, eggs, salt and pepper. Form into 48 small meatballs. Transfer the meatballs to a baking sheet.

Reduce heat under broth to medium. Drop meatballs, one at a time, into the broth. Let the soup simmer until meatballs are cooked through, about 20 minutes. Stir in spinach and cook about 3 minutes more.

Ladle into bowls and top with extra parmesan cheese if desired.

Pepper, Onion and Sausage Calzones

This tasty meal is sure to please!


Serves 8 ( 8 points +)

• 1 lb. frozen bread dough, thawed and left to rise
• 1 large onion, sliced thinly
• 1 red bell pepper, sliced thinly
• 1 yellow bell pepper, sliced thinly
• 1 lb. hot Italian turkey sausage
• 2 c. pizza sauce, divided
• 1-⅓ c. part- skim shredded mozzarella

Brown sausage with peppers and onions; drain. Stir in 1-¾ c. pizza sauce.
Divide bread dough into 8 equal sections; roll each section into a circle about 8" in diameter. Place sausage mixture in the center of each circle. Top with equal amounts of cheese. Fold dough over and seal by crimping with a fork. 
Place calzones on baking sheets coated with nonstick spray. Spray calzones.
Bake at 500 degrees for 15 minutes. Let stand for 5 minutes. Serve with extra pizza sauce if desired.

Savory Sausage, Onion and Spinach Turnovers

These little turnovers were pure comfort food. They are delicious! I doubled this recipe for my family and there was some left over filling. If this happens to you, don't worry… your son will be happy to eat it!
You can also top these with a spoon of marinara sauce, if desired.
Serve these with a big salad and your dinner is complete!


serves 4 ( 9 points +)

• ⅔ c. diced red potatoes
• ⅓ c. diced red or orange bell pepper
• ⅓ c. diced onion
• 2 ( 4 oz) hot Italian turkey sausage links, casings removed
• 3 c. fresh baby spinach
• 1 tsp. dried basil
• ¼ tsp. salt
• ¼ tsp. crushed red pepper flakes
• ½ ( 14.1 oz) package refrigerated pie dough ( such as Pillsbury)
• 2 T. water
• 1 egg white
• 2 T. grated Parmesan cheese

Preheat oven to 400 degrees and spray a baking sheet with nonstick spray.
In a large nonstick skillet coated with cooking spray, cook potatoes, peppers and onion until onion begins to brown ( about 4-5 minutes) Add sausage, cook until browned, stirring to crumble. Stir in spinach and cook 2 minutes or until spinach wilts. Stir in basil, salt and crushed red pepper. Remove from heat.


Cut dough into 4 equal portions and pat to flatten a little ( do not make too thin or your dough will rip when filled.  Spoon sausage mixture into the center of each dough piece. Fold over and crimp edges. Place on baking sheet. 
Mix egg white with water and brush dough. Sprinkle with Parmesan cheese.
Bake for 18 minutes or until browned. Let stand 5 minutes before serving.

adapted from "Cooking Light"

Italian Meatball Sliders

With just the right amount of heat and spice, these little burgers are a great treat! Make sure you use a bun or dinner roll that is only 2 points+ each. You will use a small sized dinner roll for these. I used a potato roll. The serving size is 2 sliders for 11 points+, but you can have just one for 5 points+.


serves 6 ( 2 sliders = 11 points+)

• 1 T. olive oil, divided
• garlic powder to taste
• 1 medium onion, finely shopped
• ⅓ c. low-fat ricotta cheese
• 2 tsp. dried parsley
• ¼ c. Panko Japanese bread crumbs
• ½ tsp. black pepper
• ¼ tsp. crushed red pepper
• ⅛ tsp. salt
• 8 oz. lean ground pork
• 2 ( 4 oz) hot Italian turkey sausage links, casings removed
• 1 egg
• 1-½ c. low-fat marinara sauce
• 12 slider buns, toasted

Heat 1 tsp. oil in a large nonstick skillet. Add onions and cook until tender. Add garlic powder and stir. Transfer mixture to a large bowl. Add ricotta and the next 8 ingredients ( through egg) Mix together and form into 12 meatballs, slightly flattening the tops. Add remaining 2 tsp. oil to the skillet. Add meatballs and cook for 6 minutes, turning once. Add marinara sauce; bring to a boil, scraping pan to loosen browned bits. Cover, reduce heat and simmer for 8 minutes or until meatballs are done. Top bottom half of bun with 1-½ T. sauce, then 1 meatball and top half of bun.

adapted from "Cooking Light"

Maple- Turkey Burgers

This recipe comes from my friend, Kim. These burgers are moist and juicy. You can eat them plain or with provolone cheese and your favorite toppings. Kim says they are great with bbq sauce too! We used Village Hearth Light Italian buns. They are 2 points +.

Serves 8 ( 5 points + ) add additional points for toppings and bun

• 20 oz. pkg. Jenny O ground turkey
• 12 oz. maple breakfast sausage, ground or patties

Mix turkey with breakfast sausage. Form into 8 patties. Grill until done.

Sausage Zucchini Skillet

This dinner went along perfectly with foccacia bread and green beans. It was a very filling dinner for 8 points +


serves 6 ( ½ c. rice with 1/6 of sausage mixture = 6 points + )

5 links Jenny O hot Italian turkey sausage
2 large zucchini, chopped
1 large onion, chopped
1 green pepper, chopped
2 garlic cloves, minced
2 cans ( 14.5 oz. each) diced tomatoes, undrained
salt and pepper to taste
3 c. cooked Brown Minute rice

Remove sausage from casings into a large nonstick skillet coated with cooking spray. Crumble with a wooden spoon. Add zucchini, onion and pepper. Cook until sausage is no longer pink. Drain. Return sausage mixture to skillet. Add garlic, salt, pepper and tomatoes. Simmer for 5-10 minutes. Serve over rice.

Italian Turkey Cutlets

Shown with and without tomato sauce

This dish was easy to make and was a nice alternative to chicken. You can substitute chicken if you like, though. I served this with mashed potatoes, green beans and a salad for a total combined points + value of 8!


serves 4 ( 5 points + )


roasted red bell peppers (from a jar)
2 tsp. olive oil
4 turkey cutlets ( about 4 oz. each)
salt, pepper to taste
½ c. shredded part-skim mozzarella
¼ c. white wine
¼ c. fat-free chicken broth
2 tsp. butter
4 T. tomato sauce seasoned to taste ( optional)


Heat oil in a nonstick skillet. Sprinkle turkey with salt and pepper. Brown on both sides. Top with roasted red peppers and mozzarella. Cover and let cheese melt. Remove cutlets from pan. Add wine and broth. Cook until reduced to about ¼ c. ; Add butter, stirring until blended. Spoon wine mixture over turkey and then top with 1 T. tomato sauce, if desired

Italian Sausage and Peppers Pasta

serves 8 ( 9 points + )

16 oz. uncooked penne pasta
5 hot turkey Italian sausage links ( Jenny O)
1 red bell pepper, julienned
1 green bell pepper, julienned
1 yellow bell pepper, julienned
1 T. crushed garlic ( from a jar)
1 tsp. oregano
½ tsp. pepper
½ tsp. basil
1 T. olive oil
2 cans ( 15 oz each) diced tomatoes
2 small cans tomato sauce

Cook pasta; drain.
Meanwhile, in a large nonstick skillet, brown sausage; drain. Remove sausage from pan and cut into ¼" slices. In the same skillet, cook peppers in oil. Stir in tomatoes, spices and sausage. Simmer, covered, until sausage is cooked through. Place pasta in a large serving bowl and top with sausage mixture.

Breakfast Sausage

This recipe is very simple and tastes great! You can have two patties for only 2 points! It comes from "Taste of Home"


serves 8 ( 2 patties = 4 points +)

• 2 lbs. lean ground turkey
• 1-½ tsp. salt
• 1 tsp. dried sage
• 1 tsp. pepper
• ½ tsp. ground ginger
• ½ tsp. cayenne pepper

Mix all ingredients by hand. Form into 16 patties. Cook in a nonstick skillet coated with cooking spray for 4-6 minutes per side or until meat is no longer pink.

Pizza Meatballs

A twist on my traditional Italian meatballs, but fun and tasty!

Makes 18-20 ( 3 points + each)

• 1 lb. extra lean ground round or ground beef ( 93%-95% lean)
• 1 package hot turkey Italian sausage links, casings removed ( 19 oz. package)
• 1/2 c. bread crumbs
• 1/2 c. grated Parmesan cheese
• garlic powder and pepper to taste
• 6 oz. part-skim mozzarella, cubed ( 18-20 cubes)

Mix ground round, Italian sausage, bread crumbs, Parmesan, garlic powder and pepper. Form into meatballs. Press a cube of cheese into each ball and form meat around cheese making sure cheese is completely encased.
In a large nonstick skillet coated with cooking spray, brown meatballs on all sides, making sure to sear the meat so that cheese does not leak out.
Cook cheese in your favorite marinara sauce for several hours. I cooked mine in a crock pot on low heat for 7-8 hours.

Turkey Burgers with Avocado Sauce

I definitely prefer beef over turkey when it comes to a burger. I think this is mainly due to the fact that I have found turkey burgers to be dull and bland. Over the past few years, I have made it a mission to find good tasting turkey burgers. Tonight, we tried this one. It was full of flavor, bulked up with veggies and very good. You can see my other two favorite turkey burgers on this site as well. They are the Zesty Turkey Burger and the Hawaiian Turkey Burger.

Turkey burgers are best cooked on a George Foreman grill or cooked in a pan on the stove top.

This recipe is adapted from Taste of Home's "Healthy Cooking" magazine.

serves 5 (7 points+) Add additional points for bun

• 20 oz (93% lean) ground turkey
• 1/2 c. chopped red onion
• 1 small sweet red bell pepper, chopped
• 1 jalepeno pepper, seeded and chopped
• 2 T. lime juice
• 2 garlic cloves, minced
• 1/2 tsp. salt
• 1/2 tsp. ground cumin
• 1/4 tsp. chili powder
• 1/8 tsp. dried oregano

Sauce:

• 1 medium avocado, peeled
• 1/2 c. fat free sour cream ( I like Breakstone's best)
• 2 T. minced fresh cilantro
• 2 tsp. lime juice
• 1 garlic clove, minced
• salt to taste

4 Healthy Life hamburger buns or another low-calorie bun, lettuce and tomato

In a large skillet coated with cooking spray, saute the peppers, onion, and corn until tender. Stir in the garlic, lime juice and spices. Cook 1 minute. Transfer to a large bowl and cool.

Add turkey meat; mix and form into 5 patties. Refrigerate for at least 1/2 hour.

For sauce, mash avocado with sour cream. Add remaining ingredients; stir. Cover and refrigerate until serving.

Grill or fry burgers until juices run clear. Serve on buns with lettuce and tomato. Top with avocado sauce.