Lightened Zuppa Toscana
Ingredients (4 servings):
- 1 lb lean Italian turkey sausage (instead of pork sausage)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 medium russet potatoes, diced (skins on for fiber)
- 2 cups chopped kale
- ½ cup 2% milk or evaporated milk (instead of heavy cream)
- Olive oil spray or 1 tsp olive oil
Instructions:
Brown turkey sausage and onion, add garlic, potatoes, and broth. Simmer until potatoes are tender, stir in kale and milk at the end.
Calories per serving (~1½ cups): ~200 calories
Italian Salad
Ingredients (4 servings):
- 4 cups romaine/iceberg blend
- 1 tomato, sliced
- ½ red onion, thinly sliced
- ½ cup black olives
- 2 pepperoncini
- ½ cup light croutons
- 2 Tbsp grated Parmesan
- ½ cup light Italian dressing (store-bought, ~25 cal per Tbsp)
Instructions
Place all fresh ingredients in a large salad bowl and toss with Italian dressing until evenly tossed.
Calories per serving: ~120 cal
Homemade Breadsticks
Ingredients (makes 8 breadsticks)
- 2 cups all-purpose flour (can sub half with whole wheat flour for more fiber)
- 1 packet (2 ¼ tsp) instant yeast
- 1 tsp sugar
- ¾ cup warm water (about 110°F, not hot)
- 1 Tbsp olive oil1 tsp salt
Topping (light garlic butter):
- 1 Tbsp unsalted butter, melted
- 1 tsp olive oil
- ½ tsp garlic powder
- Pinch of salt
Instructions
Activate yeast:
- In a large bowl, mix warm water, sugar, and yeast. Let it sit for 5 minutes until foamy.
Make the dough:
- Add flour, salt, and olive oil. Stir until a dough forms.
- Knead on a floured surface for 5–7 minutes until smooth and elastic. (Or use a stand mixer with dough hook, 4 minutes.)
First rise:
- Place dough in a lightly oiled bowl, cover, and let rise in a warm spot for 1 hour, or until doubled in size.
Shape breadsticks:
- Punch dough down, divide into 8 equal pieces.
- Roll each piece into a rope (about 6–7 inches long) and place on a parchment-lined baking sheet.
Second rise:
- Cover lightly with a towel and let rise again for 20–30 minutes.
Bake:
- Preheat oven to 400°F (200°C).
- Bake breadsticks for 12–14 minutes, until golden on top.
Brush topping:
- While warm, brush breadsticks lightly with the garlic butter mixture.
- Sprinkle with an extra pinch of garlic powder or Parmesan if you’d like.
Nutrition (per breadstick, with light topping)
Calories: ~110 cal