healthy food Archives » Kay's Clean Eats

Roasted Brussels Sprouts with Sausage

Roasted Brussels sprouts with Sausage is a great gluten-free side and perfect for the holidays, with only a handful of ingredients this is an easy dish with the most delicious flavor. 

Brussels sprouts always seems to make an appearance on our holiday table. Tossed together with sweet Italian sausage makes for such a delicious combo. Never did I think I would love Brussels sprouts so much until I made this low carb dish. I must say I’ve come along way in my love for this veggie, in fact as a kid I would never even come close to trying it, the smell alone would make me cringe! However, today I will strongly stand by my love for Brussels sprouts, they are so versatile, and those charred crispy pieces are my favorite! 

Made on a sheet pan and packed with  flavor, this recipe is an easy clean up and only has about 10 minuets of active cooking! The flavors from  sage, rosemary, thyme, and chives make this recipe so festive tasting! Roasted Brussels Sprouts with Sausage can be eaten as a side dish but also a meal. If you like a spicy dish try using spicy Italian sausage. I have little ones at home so sometimes spicy will cause dinner drama, ha!

How do I make Roasted Brussels Sprouts with Sausage:

  • First, half your Brussels sprouts lengthwise. 
  • On a large rimmed baking sheet combine your Brussels, sausage broken up into small clumps, herbs, salt, and pepper. Toss gently breaking up any big clumps of sausage. 
  • Next, roast and give it a nice stir halfway through roasting. 
  • Transfer the Brussels sprouts & sausage to a bowl and add in pomegranate seeds and feta.
  • Before serving sprinkle with pistachios and a drizzle of thick balsamic vinegar/glaze. 

Cooks Tips

  • Brown is good. If you never had a charred Brussels sprouts pieces, you are missing out! The burnt little pieces are the best!
  • Dry the Brussels sprouts. If you’re not buying pre-washed Brussels sprouts make sure you pat them dry before baking to ensure those crispy pieces. 
  • Are you into spicer foods, add hot Italian sausage or do a combo of both sweet and spicy for a flavorful kick!
  • Always taste and adjust seasonings to your preference. 

Roasted Brussels Sprouts with Sausage would be tasty with any combination of herbs so my recommendation would be to use what you like! 

If you love this dish also try, Roasted Vegetable Quinoa Bowls and Roasted Tomato Soup.

 

Yield: 6-8

Roasted Brussels Sprouts with Sausage

Roasted Brussels Sprouts with Sausage

Roasted Brussels sprouts with Sausage is a great gluten-free side and perfect for the holidays, with only a handful of ingredients this is an easy dish with the most delicious flavor. 

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • 2 lbs Brussels Sprouts, halved
  • 1 lb Italian sausage, ground
  • 1 tsp thyme leaves
  • 1 tbsp sage leaves, finely chopped
  • 1 tbsp chives, finely chopped
  • 1 tbsp rosemary leaves, finely chopped
  • 1/2 cup pom poms (pomegranate seeds)
  • 1/2 cup feta crumbles
  • 1/4 cup pistachio's
  • Thick balsamic vinegar or glaze

Instructions

    Preheat your oven to 400 degrees F.
    Wash and trim your Brussels sprouts. Pat them dry and cut in half lengthwise.

    On a large rimmed baking sheet combine your Brussels, sausage broken up into small clumps, herbs, salt, and pepper. Toss gently breaking up any big clumps of sausage.

    Roast for 40 minutes giving it a nice stir halfway thru.

    Transfer the Brussels sprouts & sausage to a bowl and toss in pomegranate seeds and feta.

    Before serving sprinkle with pistachios and a thick balsamic vinegar/glaze.

Nutrition Information:

Yield:

8 | 9 Freestyle Points |

Serving Size:

1

Amount Per Serving: Calories: 284 Total Fat: 20g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 14g Cholesterol: 41mg Sodium: 548mg Carbohydrates: 12g Net Carbohydrates: 0g Fiber: 4g Sugar: 4g Sugar Alcohols: 0g Protein: 16g

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Egg Rolls are the most delicious vegan-friendly snack, appetizer or meal! Not fried, packed with healthy veggies and tofu and cooks in 8 minutes! Veggie Egg Rolls are the perfect healthy food everyone will love. 

Everyone loves eggrolls espically with sweet chili dipping sauce! I love the crunch mixed with all the sauteed veggies. Lucky for all of us I have created this recipe without all the oil or deep frying used in traditional egg rolls. Air Fryer Egg Rolls have all same the crunch and flavor as traditional egg rolls. 

Where do you buy Egg Roll Wrapper?

Most stores carry egg roll wrappers, generally in the refrigerated aisle by the bottled dressings! If you go to an Asian market you will find much more verity, shapes and sizes.  There is a difference between spring roll wrapper and egg roll wrappers, make sure you are purchasing egg roll wrappers! 

What do you put in egg rolls?

Honestly, this is a recipe that is easily customizable. I kept mine meat-free, however, if you choose to add meat make sure it’s fully cooked before adding to your egg roll mixture. This version of egg rolls has:

  • Egg Roll Wrappers
  • Shredded Cabbage
  • Diced Mushroom
  • Crumbled Tofu
  • Shredded Carrots 
  • Green Onion
  • Flavorings: Tamari, Rice Vinegar, Salt & Pepper, Garlic Powder, and Onion Salt
  • Sesame Oil & Avocado Oil

If you choose to add meat make sure its fully cooked, shrimp, cooked sausage, chicken or beef are great add-ins. 

How do you wrap an egg roll?

  1. Set up a small station for you to wrap the rolls. I like to use a cutting board. 
  2. Place the wrapper on your cutting board, you want a diamond shape, so it should be pointing at you. 
  3. Place about 3 tbsp of your filling in the center. Roll up the bottom point so it just covers the filling.
  4. Fold in the left side of your wrapper to cover the center and then fold in the right side to cover the left side. It will like an envelope!
  5. Starting at the bottom roll your egg roll up to the top point, brush some water over the top point and seal your egg roll. If your sides need sealing brush them with water too.
  6. Repeat till finished with your egg roll filling. Love egg rolls, also try Egg Roll in a Bowl!

 

Yield: 10-12 egg rolls

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Veggie & Tofu Egg Rolls {Easy Egg Roll Recipe}

Air Fryer Egg Rolls are absolutely Delicious! Perfect as a meal, snack or crowd-pleasing appetizer! Not fried, and packed with veggies these egg rolls will be ready in minutes!

Prep Time 7 minutes
Cook Time 8 minutes
Total Time 15 minutes

Ingredients

  • 12 Egg roll wrappers
  • 3/4 cups shredded carrots
  • 1 1/4 cup mushrooms finely diced
  • 2 cups bean sprouts
  • 3 cups cabbage
  • 1 14 oz block of firm tofu, pat dry and crumbled
  • 1 tbsp sesame oil
  • 1 tbsp avocado oil (reserved for brushing over egg rolls)
  • 1/2 tsp black pepper
  • 1 tbsp onion salt
  • 1 tbsp garlic powder
  • 2 tbsp Tamari
  • 1 1/2 tbsp rice vinegar
  • 1/3 cup cilantro leaves
  • Sweet Red Chili Dipping Sauce ( I love Thai Kitchen brand)

Instructions

  1. Preheat a frying pan over medium-high heat.
  2. Add the sesame oil & crumbled tofu. Cook for 2-3 mins stirring often.
  3. Add in the carrots, mushrooms, beans sprouts and cabbage. Cook down for 2-3 minutes till cabbage is wilted.
  4. Add in tamari, spices, and rice vinegar, and cilantro leaves. Stir till well combined and remove from heat.
  5. Assemble egg rolls (detailed description in my post). Brush avocado oil or olive oil over the egg rolls. Brush the bottom of your air fryer basket with oil.
  6. Place egg rolls in your basket seam side down and not touching each other.
  7. Air Fry at 400 for 8 minutes turning once at halfway.

Skillet

Heat a cast-iron skillet and place in enough avocado oil to cover the pan. Place seam side down and cook till brown flip and repeat, may need to add more oil. Place on a plate with paper towels to help absorb oil.

Nutrition Information:

Yield:

12

Serving Size:

1 { 4 Freestyle Points}

Amount Per Serving: Calories: 127 Total Fat: 2g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 3mg Sodium: 859mg Carbohydrates: 25g Net Carbohydrates: 0g Fiber: 3g Sugar: 3g Sugar Alcohols: 0g Protein: 8g

 

Egg Roll in a Bowl

The Egg Roll in a  Bowl is a healthier twist on a traditional egg roll. This recipe has everything an egg roll offers without the deep-fried wrapper. It is vegan + gluten-free + refined sugar-free.

Ever just want Chinese takeout, but you just went grocery shopping and know you should probably use what you have, the story of my life!  Egg rolls are my favorite especially with the sweet dipping sauce, however, Trader Joes Orange Chicken runs a close second.

After vacation, I’ve been making an attempt to just eat better.  After having kids weight just seems to stick a little different, haha! And well it should be a no brainer that I ate all the tacos and margaritas in Mexico! Thus I really try to eat at home and use wholesome ingredients whenever possible.

 Yesterday on our way home from the swim meet for my son we stopped by the store to pick up a few things for school lunches. Mondays sure do come quickly around here. Sunday grocery shopping is madness around these parts of town and the parking lots are not much better! Anyhow, I was on my way out of the grocery store it smelt like Chinese food, there is a Chinese restaurant close by and omg I knew what I wanted for lunch, Egg Roll in al Bowl of course! It is so easy to prepare and a great healthy alternative to deep-fried egg rolls. 

This recipe is great for meal prep, make it once have it for the week! Egg Roll in a Bowl is a great way to add fiber to your diet. Cabbage has cancer-fighting sulfuric compounds yet another great reason to add it to your diet!

How To Make Egg Roll in a Bowl:

  1. Optional Garnishes:
  • siracha or garlic chili sauce
  • coconut aminos
  • peanuts
  • bean sprouts
  • green onion
  • avocado

Love quick meals? Also, try Easy Teriyaki Chicken & Rice Bowls.

Yield: 4

Egg Roll in a Bowl

Egg Roll in a Bowl

Egg Roll in a Bowl the healthier way to eat an egg roll! It is vegan, gluten-free, and refined-sugar-free. Makes the perfect quick meal and also excellent for meal prep!

Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes

Ingredients

  • 10 oz extra firm tofu, cut into 1/4 inch cubes
  • 1/2 cup coconut aminos (can sub soy or tamari just use 1/4 cup)
  • 1 tsp tamari
  • 1/2 tsp chili garlic paste 
  • 1/2 tsp agave
  • 1/4 tsp black pepper
  • 2/3 cups carrots, grated  (2 carrots)
  • 1/2 medium white onion, thinly sliced
  • 1 tbsp ginger, freshly grated
  • 4 garlic cloves, minced
  • 2 cups green cabbage, thinly sliced
  • 1 cup red cabbage, thinly sliced 

Instructions

  1. In a large skillet heat oil on medium-high. Add tofu and cook till golden brown about 3-4 minutes per side. You may need to stir more frequently to avoid sticking. Add more oil if necessary. 
  2. In a small bowl whisk together coconut aminos (can sub soy sauce or tamari), agave, black pepper and sriracha ( can sub chili garlic sauce).  
  3. Pour sauce over tofu then add onion and sauté for 1 minute. Add ginger and garlic; sauté till fragrant. Add cabbage and carrots sauté about 5 minutes.
  4. Divide among bowls and top with your favorite garnishes. Serve or rice or rice noodles. 

Notes

Optional Garnishes

siracha or garlic chili sauce
coconut aminos
peanuts
bean sprouts
green onion
avocado

Stores great in the fridge and is an easy reheat!

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 142 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 0mg Sodium: 701mg Carbohydrates: 19g Net Carbohydrates: 0g Fiber: 4g Sugar: 12g Sugar Alcohols: 0g Protein: 9g

Instant Pot Lemon Chicken Orzo Soup

Instant Pot Lemon Chicken Orzo Soup is cozy and comforting with bright fresh flavor from the lemons. This soup is healthy and tasty, made with simple ingredients, and the perfect meal for any night of the week.

Fall is in full swing around here and that means kids are back in school and schedules are crazy busy. Instant pot and slow cooker meals have saved the day for me. Monday’s, in particular, are our busiest day, we often don’t get home till 7 pm. So creating a delicious meal from scratch needs to be quick and easy!

My kids absolutely love this cozy and delicious soup with crunchy buttered sourdough. Fall is my favorite time cause that means loads and loads cozy delicious soup. I’m on a mission to turn hubs into a soup lover too, he still doesn’t consider soup to be a ‘meal’ ha! Don’t worry I will eventually turn him.

I made the Lemon Chicken Orzo soup with chicken breast but you can use chicken thighs too. I drop my chicken breasts in whole and shred them after the soup is cooked however you can cube them before cooking if you prefer a chunkier bite. Orzo pasta comes in whole wheat if you are looking for a healthier option and it is super cheap!

Can I make Lemon Chicken Orzo Soup Stovetop?

Absolutely YES!

  1. Add 2 tbsp cooking oil or butter to your soup pot. Over medium-high heat sautee your diced onion, carrot, celery, and lemon zest till tender and fragrant.

  2. Add-In your chicken breast and seasonings, cook 4 mins each side. You can also use pre-cooked shredded chicken if you choose to do this go ahead and skip this step.

  3. Add in the broth and bring to a simmer for 20 mins. Add the orzo and stir till softened. If you are using pre-cooked chicken stir it in.

  4. Shred your chicken if needed and add it back to the soup back to the soup. Stir in your spinach, lemon juice,  parsley, and dill. Adjust seasonings to taste!

  5. Dish, garnish, serve and enjoy!

Yield: 4

Instant Pot Lemon Chicken and Orzo Soup

Instant Pot Lemon Chicken and Orzo Soup

Fresh, vibrant and filling lemon chicken soup is good on any day of the week! Have a gourmet soup made in the pressure cooker in half the time. Easy to prepare with simple healthy ingredients, serve it up with some sourdough toast!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 2 tbsp butter or oil
  • 3 carrots, chopped (about 1 cup)
  • 1/2 white onion, chopped (about 1 cup)
  • 3 celery stalks, chopped (about 3/4 cup)
  • 3 garlic cloves, minced
  • 2 chicken breasts
  • 1 tsp lemon zest
  • 1/2 tsp pink salt
  • 1 tsp dried oregano
  • 1/4 tsp black pepper
  • 32 ounces chicken stock
  • 1 cup water
  • 1/2 cup orzo

After Pressure Cooking:

  • 2 cups spinach
  • 3 tsp fresh lemon juice, can adjust and add more if you like
  • 1/4 cup parsley, diced
  • 2 tbsp dill, diced, plus more for topping

Garnish:

  • - fresh parsley and dill
  • - grated parmesan cheese
  • - lemon wedges
  • - crisp sourdough bread

Instructions

  1. Chop veggies and have all ingredients prepped before starting to cook the soup. Pressure cooking is quick so make sure you have everything prepped and ready.
  2. Turn pot on the sauté setting. Once the pot is hot add your butter or oil. Add in the onions and garlic stirring till tender and fragrant.
  3. Add in the lemon zest, carrots, and celery stirring frequently for about 35 seconds.
  4. Add in the chicken, salt, pepper, and oregano. Give it a quick stir and add the broth and orzo.
  5. Place lid on your pressure cooker and make sure the pressure regulator is set to the sealing position.
  6. Select the "manual" program, then set the time to 4 minutes at high pressure. You can also select the "soup" program and follow the same cooking time. It will take 7-10 minutes for your pressure cooker to come up to pressure for the actual cooking to begin.
  7. When the soup is done wait about 5 minutes and do a 'Controlled' Quick Release of the steam. PLEASE BE CAREFUL WHEN RELEASING THE STEAM. When ready remove lid.
  8. Pull out chicken breasts and shred with 2 forks, place chicken back in the pot.
  9. Add in the lemon juice, spinach, parsley, and dill. Adjust seasonings! I like a lot of lemon juice so I typically will add more lemon juice and salt.
  10. Dish, Garnish, Serve, and Enjoy!!