Stovetop veggie casserole - Nikol Major
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Stove-Top Vegetable Casserole All made in 1 skillet with easy clean-up! Ingredients: 4-6 scrubbed well & diced sweet potatoes OR Yukon gold potatoes ½ cup whole wheat bread crumbs 1 ½ cup orzo pasta 3tsp olive oil 2 3oz of organic sweet Italian chicken sausages, ham or turkey cubes 1 yellow summer squash, cut into ½ inch pieces 1 ½ cups diced yellow/or purple onion 1 cup diced green bell peppers or variety sweet mini peppers (yellow, red, orange) 1 ½ tsp. fresh thyme ¼ tsp. Himalayan sea salt or to taste 2 oz. shredded low fat sharp white or orange cheddar cheese Instructions: ONE: in a large nonstick skillet, bring 2 cups water to a boil. Add potatoes, reduce heat to a simmer & cover. Cook for 5min, until potatoes are tender. Drain and set aside. TWO: Wipe out skillet & heat on medium-high. Add toasted bread crumbs, stir often, until lightly brown (1-2min). Transfer to a plate & set aside. In skillet, heat 1 tsp. of oil. Add meat, cook, stir, until browned (4min). Transfer to a small bowl and set aside. THREE: In skillet, heat remaining 2 tsp. oil. Add squash, onion, & bell peppers to cook, stir occ, until beginning to brown, about 7min. Add potatoes, meat, thyme, 2 cups water & salt and cook until heated thru. Sprinkle with cheese. Transfer to bowl and set aside. FOUR: Cook orzo pasta per directions. Presentation: 1) Spray banking dish with light PAM olive oil spritz
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One of my favorite clean eating recipes for my family. For more nutritional support, join my online accountability group monthly. JOIN FREE HERE: http://beachbodycoach.com/nikolmajor
Transcript of Stovetop veggie casserole - Nikol Major
Stove-Top Vegetable Casserole
All made in 1 skillet with easy clean-up!
Ingredients: 4-6 scrubbed well & diced sweet potatoes OR Yukon gold potatoes ½ cup whole wheat bread crumbs 1 ½ cup orzo pasta 3tsp olive oil 2 3oz of organic sweet Italian chicken sausages, ham or turkey cubes 1 yellow summer squash, cut into ½ inch pieces 1 ½ cups diced yellow/or purple onion 1 cup diced green bell peppers or variety sweet mini peppers (yellow, red, orange) 1 ½ tsp. fresh thyme ¼ tsp. Himalayan sea salt or to taste 2 oz. shredded low fat sharp white or orange cheddar cheese
Instructions:ONE: in a large nonstick skillet, bring 2 cups water to a boil. Add potatoes, reduce heat to a simmer & cover. Cook for 5min, until potatoes are tender. Drain and set aside.TWO: Wipe out skillet & heat on medium-high. Add toasted bread crumbs, stir often, until lightly brown (1-2min). Transfer to a plate & set aside. In skillet, heat 1 tsp. of oil. Add meat, cook, stir, until browned (4min). Transfer to a small bowl and set aside.THREE: In skillet, heat remaining 2 tsp. oil. Add squash, onion, & bell peppers to cook, stir occ, until beginning to brown, about 7min. Add potatoes, meat, thyme, 2 cups water & salt and cook until heated thru. Sprinkle with cheese. Transfer to bowl and set aside.FOUR: Cook orzo pasta per directions.
Presentation:1) Spray banking dish with light PAM olive oil spritz2) Layer with orzo pasta3) Layer with sweet potatoes4) Layer with bread crumbs5) Layer with remaining veggies
Serve warm or add dish to oven for approx. 10min on 400degrees to melt cheese slightly. Approx. Calories: 251 Total Fat 10g Sat Fat 3g Carbs 30, Fiber 5g, Sugar 6g, Protein 16g, Sodium 437mg, Chol 45mg
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