Title: Lean Kielbasa Broccoli Bake: A Light and Flavorful Delight

Introduction: Step into a world of culinary delight with our Lean Kielbasa Broccoli Bake recipe, where we’ve transformed a classic dish into a lighter, yet equally satisfying option. By making mindful ingredient choices and focusing on portion control, we’ve crafted a wholesome meal that’s lower in Smart WW points without sacrificing any of the delicious flavors you love. Whether you’re looking to enjoy a comforting dinner with family or impress guests with a healthier twist, this recipe is sure to hit the spot.

Ingredients:

  • 1 lb turkey kielbasa sausage, thinly sliced
  • 4 cups fresh broccoli florets
  • 2 cups cooked quinoa or brown rice
  • 1 cup reduced-fat shredded cheddar cheese
  • 2 tablespoons grated Parmesan cheese
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 tablespoon all-purpose flour
  • 1 1/2 cups unsweetened almond milk (or any milk alternative)
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with non-stick cooking spray and set aside.
  2. In a large skillet, heat olive oil over medium heat. Add the sliced turkey kielbasa sausage and cook until lightly browned, about 5 minutes. Remove the sausage from the skillet and set aside.
  3. In the same skillet, add chopped onion and minced garlic. Sauté until softened and fragrant, about 3 minutes.
  4. Sprinkle flour over the onion and garlic mixture, stirring constantly, and cook for an additional 1-2 minutes to create a roux.
  5. Slowly pour in the almond milk, whisking constantly to prevent lumps. Cook until the sauce thickens, about 5 minutes.
  6. Stir in dried thyme, paprika, salt, and pepper, adjusting seasoning to taste.
  7. In a large mixing bowl, combine cooked quinoa or brown rice, broccoli florets, cooked turkey kielbasa sausage, and half of the reduced-fat shredded cheddar cheese.
  8. Pour the creamy sauce over the quinoa, broccoli, and sausage mixture, stirring until everything is well coated.
  9. Transfer the mixture into the prepared baking dish, spreading it out evenly.
  10. Sprinkle the remaining reduced-fat shredded cheddar cheese and grated Parmesan cheese over the top of the casserole.
  11. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
  12. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.
  13. Allow the casserole to cool for a few minutes before serving.

Nutritional Information:

  • Serving size: 1/6 of the recipe
  • Calories: 350
  • Total Fat: 16g
  • Saturated Fat: 6g
  • Cholesterol: 70mg
  • Sodium: 720mg
  • Total Carbohydrates: 29g
  • Dietary Fiber: 4g
  • Sugars: 4g
  • Protein: 23g

Smart WW Points: Each serving contains 8 SmartPoints® on the Weight Watchers program.

Conclusion: Savor the delicious flavors of our Lean Kielbasa Broccoli Bake, a lighter take on a classic favorite. With lean turkey kielbasa sausage, nutritious broccoli, and reduced-fat cheeses, this dish is both satisfying and figure-friendly. Whether enjoyed for a cozy dinner at home or shared with friends at a gathering, this recipe proves that eating well doesn’t mean sacrificing taste. Delight in every bite knowing you’re nourishing your body with wholesome ingredients and fewer Smart WW points.