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:
- Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with non-stick cooking spray and set aside.
- 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.
- In the same skillet, add chopped onion and minced garlic. Sauté until softened and fragrant, about 3 minutes.
- Sprinkle flour over the onion and garlic mixture, stirring constantly, and cook for an additional 1-2 minutes to create a roux.
- Slowly pour in the almond milk, whisking constantly to prevent lumps. Cook until the sauce thickens, about 5 minutes.
- Stir in dried thyme, paprika, salt, and pepper, adjusting seasoning to taste.
- 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.
- Pour the creamy sauce over the quinoa, broccoli, and sausage mixture, stirring until everything is well coated.
- Transfer the mixture into the prepared baking dish, spreading it out evenly.
- Sprinkle the remaining reduced-fat shredded cheddar cheese and grated Parmesan cheese over the top of the casserole.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
- Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.
- 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.