Bratwurst with Peppers and Onions

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 286 | FAT 26G | CARBOHYDRATES 4G | FIBER 1G | NET CARBOHYDRATES 3G | PROTEIN 8G

INGREDIENTS:

  • 1 red bell pepper, cut into strips
  • 1 onion, cut into strips
  • 3 cloves garlic, minced
  • 3 tablespoons olive oil
  • 1-2 teaspoons salt
  • 1/4 teaspoon black pepper
  • 6 bratwurst sausages

PREPARATION:

  1. Preheat oven to 375 degrees. In a bowl, mix the first 6 ingredients together and lay them on a lightly sprayed/greased sheet pan.
  2. Pierce the sausages with a fork in two places. Lay them down evenly, a few inches apart on the pepper/onion mixture.
  3. Bake in the oven for 30-40 minutes; increase the oven to broil. Broil for 4-8 minutes until browned. Turn the sausages and rotate the pan halfway through (NOTE: What the sausages closely while broiling. Some broilers cook much faster than others).
  4. Serve each sausage with an even amount of pepper/onion mixture and top with a condiment, such as mustard or hot sauce.

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Stuffed Peppers

stuffed-peppers

This month’s recipe is a quick and easy meal that can be prepared with ingredients that you likely already have in your kitchen. Stuffed peppers are a filling and nutritious meal on their own when served with vegetables or a salad, but they also make for a healthy and satisfying side dish. There are many variations of stuffed peppers found across the world in the cuisines of Spain, Mexico, India, and the Middle East, to name a few.

This recipe is a classic vegetarian version with southwestern and Mexican flavors.  It is meant to be light, but there is always room for more cheese to add to the density, and additional spice and seasonings are welcome. I advise using a hot salsa and/or adding a few shots of hot sauce to the mix if you prefer a little heat. Brown rice can be used to increase the amount of fiber, and chopped cilantro as a garnish adds a bit of flair to the finished product. A little extra salsa, picante sauce or hot sauce also makes for a nice condiment when serving. The recipe makes 4-6 servings depending on the size of your pepper.

Ingredients:

  • 4-6 large red or green bell peppers – tops, seeds and membranes removed
  • 2 cups cooked rice
  • 1 14oz can black beans, drained and rinsed
  • 1 16oz can salsa
  • 2 green onions, thinly sliced
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon cumin
  • ½ teaspoon onion powder
  • ½ cup shredded Monterey Jack cheese

Preparation:

  1. Preheat oven to 350 degrees.
  2. Mix ingredients together.
  3. Stuff each pepper with the rice and bean mix.
  4. Place them in a sprayed/greased baking dish and cover with foil. Bake for 20 minutes.
  5. Remove foil, top the peppers with extra cheese, if desired, and return to the oven uncovered for another 5-10 minutes or until the tops start to brown and the peppers are soft.

Nutrition Facts:

Calories: 175 / Fat: 5g / Saturated Fat: 3g / Carbohydrates: 24g / Fiber: 5g / Protein: 5g

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