Have you ever tried to make a comfort dish healthy? I used to think adding vegetables made a dish healthy. So many times my answer to a really fatty (delicious) meal was just to add vegetables. I got away with adding peppers to sausage and carrots to meatloaf for many years. Then when my husband and I decided we were going to lose weight together, we turned to Dr. Ian’s Fat Smash diet.
I’m sure we both thought our worlds were going to fall apart. Him because there was no meat for the first part of the diet. Me because I didn’t know white rice was bad (heck, it tastes so good). These were the foods we grew up eating. Of course, in the process we realized we had a lot of bad eating habits we had to change. This sausage with spinach and mushrooms has just the right amount of everything.
My go to dish before my (healthy) epiphany was Italian sausage and peppers over pasta. It was quick and satisfying. The fat from the sausage and the crunch from the peppers was perfect. But let’s be real, there was a lot of fat and very little veg in that dish. Of course, as we became more selective with our food choices, the amount of sausage decreased and the number of vegetables increased.
The quest continued to try to make my “go to” dish healthier. I researched what vegetables went well together and learned mushrooms add a bit of protein, vitamin D and are great for your metabolism. And spinach adds vitamin C, Vitamin K, folate and a whole bunch of other nutrients. Hmmm, that’s why this dish is just the right amount of wrong and right. The sausage provides the old school comfort you want from sausage and peppers and the vegetables provide great health benefits. Here’s proof comfort food doesn’t always have to make you feel guilty. Yay!!
Sausage with spinach and mushroom
Makes 6 servings
- 1 pound of italian sausage
- 1 medium onion(sliced)
- 4 cloves of garlic (minced)
- 2 roma tomatoes(quartered)
- 12 ounces of mushroom (sliced)
- 10 ounces of spinach
- 1 teaspoon of dried basil
- 1 tablespoon olive oil
- salt and pepper to taste.
Tools: cast iron pan
- Place sausage in cast iron pan over medium high heat and cover with water.
- Boil sausage for approximately 8 to 10 minutes.
- Remove from pan and allow sausage to cool. Once cooled slice diagonally.
- Return sausage to pan and allow to brown. Remove once sausage is brown and fully cooked
- Heat olive oil in pan, add sliced onions, garlic, mushrooms, and tomatoes. Cook for 2 to 3 minutes.
- Add spinach, dried basil and stir allowing mixture to cook for 2 to 3 minutes.
- Return sausage to pan with vegetables. Reduce heat to low and allow to cook for 10 to 15 minutes while flavors meld.
- Add salt and pepper to taste.
If you care not for guilt, add pasta and parmesan or mozzarella cheese to this dish and enjoy.