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Monday, July 30, 2007

Sausage & Pepper Hero w/ Fries

Take out:
Just as tasty, without the fat and it won't repeat on you (because it is healthy & not fried in greasy fat). Compare to any fast-food/deli style sausage sandwich.

Fake out:
Put turkey or chicken sausage in frying pan (use non-stick cooking spray) with peppers & onions. You can use fresh or use a frozen bag of cut peppers & onions. If you are going to make with steak fries then do the fries first so you can cook the sausage while the fries are baking. So now you have 20 minutes until the fries are cooked. Ding..fries are done! So now get your sliced Italian bread scoop in one serving of sausage topped with pepper/onions & add a serving or two of fries to the dish.

Nutrition totals per serving:
Calories 365, Fat 8.5g, Fiber 6g, Protein 20g = 7 Points

$2.45 per person. You could expect to pay at least $5 per person if you take out-That's $25 per family. You can easily save $12.75.

Shopping List:

Turkey or chicken sausages- (I used Al Fresco but you can use Jennie O or the best I tried thus far was a brand Costco sells but I forgot the name) Cost $5.75, Serves 4, Cost per serving $1.44

Nutrition Facts (Serving Size 1 link)
Calories 110, Fat 5g, Cholesterol 60mg, Sodium 420mg, Sugars 1g, Protein 12g = 3 points

Peppers & Onions- Pre-cut Frozen package or buy them fresh if you prefer (I do both). Cost $1.29, Serves 4, Cost per serving $0.32

Nutrition Facts (Serving Size 0.75 cup)
Calories 25, Fat 0g, Cholesterol 0mg, Sodium 5mg, Fiber 1g, Sugars 3g,
Protein 1g = 0 points

Italian Bread- Look for one made with whole wheat & high in fiber. Cost $1.49, Serves 5, Cost per serving $0.30

Nutrition Facts (Serv. Size 1/5 of a baguette)
Calories 120, Fat 0.5g, Cholesterol 0mg, Sodium 300mg, Carbohydrate 24g, Fiber 3g, Sugars 1g, Protein 5g = 2 Points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup)Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)