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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Beyond the Bun

Make these vegetarian sausages a day ahead, then serve them with satisfying sautéed peppers and onions. You won’t miss the bun! Hint: The seasoning mixture also tastes great as a grilling rub for chicken or pork.

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Vegetarian Sausages With Onions and Peppers

    Makes: 4 servings
    Serving Size: 1 sausage, 1/2 cup sautéed vegetables
    Calories 350
    Fat 6 g
    Saturated Fat 0.9 g
    Trans Fat 0 g
    Carbohydrate 42 g
    Fiber 10 g
    Sugars 8 g
    Cholesterol 0 mg
    Sodium 290 mg
    Potassium 870 mg
    Protein 35 g
    Phosphorus 335 mg
    Choices: Starch 2, Nonstarchy Vegetable 3, Lean Protein 3

    Vegetarian Sausages With Onions and Peppers

    • Makes: 4 servings
    • Serving Size: 1 sausage, 1/2 cup sautéed vegetables
    • Preparation Time: 25 minutes
    • Cooking Time: 45 minutes
    • Chilling Time: Overnight

    Ingredients

    Spice Mixture
    2 tsp. fennel seeds
    2 tsp. sweet paprika
    2 tsp. hot paprika
    2 tsp. garlic powder
    1 tsp. hot or mild chili powder
    1 tsp. oregano flakes
    1/2 tsp. red chili flakes
    1/4 tsp. cayenne pepper
    1/4 tsp. kosher salt
    1/2 tsp. freshly ground black pepper
    Vegetarian Sausage
    2 tsp. olive oil
    1 med. onion, very finely minced
    1 cup mushrooms, very finely chopped
    2garlic cloves, minced
    1(15-oz) can pinto beans, drained
    1cupvital wheat gluten (also called seitan), such as Bob’s Red Mill, Arrowhead Mills, or Hodgson Mill
    1/4cupplus 1 Tbsp nutritional yeast
    1tsp.liquid smoke
    1tsp.Worcestershire sauce
    Aluminum foil
    Toppings
    1 1/2tsp.olive oil, divided
    1largeonion, peeled, halved, and sliced into 1/2-inch pieces
    1med.red bell pepper, cored, seeded, and thinly sliced
    4lettuce leaves

    Directions

    1. Prepare the spice mixture: In a small skillet, toast the fennel seeds over medium heat for 2 to 3 minutes, until fragrant and lightly browned. Add the fennel seeds to a mortar and pestle and crush slightly, or add to a coffee or spice grinder and process for 20 seconds, until crushed. In a small bowl, combine the fennel seeds with the remaining spice ingredients and set aside.
    2. Prepare the sausages: Heat the 2 tsp of olive oil in a large skillet over medium-high heat. Add the minced onion and sauté for 5 to 7 minutes, until soft. Add the mushrooms and sauté for 3 to 5 minutes, until they have softened and begun to brown. Add the garlic and sauté for 1 minute.
    3. Place the cooked vegetables in a food processor. Add the beans, the spice mixture, vital wheat gluten, nutritional yeast, liquid smoke, and Worcestershire sauce and process until the ingredients are incorporated evenly and a dough has formed. Turn the mixture out onto a clean cutting board and knead gently for 1 to 2 minutes. Divide the mixture into four portions and shape each portion into a log that is 1 to 1 1/2 inches in diameter. Tear four large squares of foil. Set a sausage log on each square and roll the sausage up, twisting the ends.
    4. Set a steamer rack into a pot filled with2 to 3 inches of water. Bring the water to a simmer. Place the foil-wrapped sausages on the rack; avoid overlapping them. Turn the heat to medium, cover the pot, and steam sausages for 30 minutes. Check periodically, adding more water to the pan as needed so it does not dry out. Remove the sausages from the steamer rack and place them in the refrigerator to chill overnight (the sausages will firm up while chilling).
    5. When ready to assemble the recipe, heat 1 tsp of the oil in a skillet over medium heat. Unroll the sausages from the foil; discard the foil. Add the sausages to the skillet and sauté for 5 to 7 minutes, until browned. Remove the sausages from the pan; let cool to the touch, slice, and keep warm. Add the remaining ½ tsp oil to the pan. Sauté the onion and pepper slices for 6 to 7 minutes, until soft and lightly browned. Return the sausages to the pan and sauté with the onions and peppers to reheat. Serve the sausage slices nestled in lettuce leaves and smothered with the onions and peppers.

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    Additional Foods in This Meal

    Dessert

    1/2 cup nonfat vanilla Greek yogurt with 1/4 cup fresh blueberries

    • Per Serving
    • Calories: 80
    • Carbohydrate: 12g
    • Choices: Fruit 0.5, Fat-Free Milk 0.5
     
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