A dish made with chicken or turkey sausage is leaner than pork sausage, but just as flavorful! Whether you prefer spicy or savory, these healthy sausage recipes will hit the spot.
47 Healthy Sausage Recipes
Updated on Sep. 19, 2024
Sausage & Vegetable Skillet Dinner
Nutrition Facts
1-1/2 cups: 371 calories, 11g fat (3g saturated fat), 65mg cholesterol, 715mg sodium, 48g carbohydrate (6g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 fat.
I threw this sausage recipe together one night to use up produce before going out of town. Who knew it was going to be such a hit! Now it’s a recipe I turn to whenever time is tight. —Elizabeth Kelley, Chicago, Illinois
1/47
2/47
Italian Sausage Veggie Skillet
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love Italian sausage sandwiches, but because the bread isn’t diet-friendly for me, I created this recipe to satisfy my craving. If you like some heat, use hot peppers in place of the sweet peppers. —Tina Howells, Salem, Ohio
Nutrition Facts:
1-1/3 cups: 251 calories, 6g fat (1g saturated fat), 28mg cholesterol, 417mg sodium, 35g carbohydrate (4g sugars, 6g fiber), 16g protein. Diabetic exchanges: 2 vegetable, 2 lean meat, 1-1/2 starch.
3/47
Chorizo Pumpkin Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I’m a busy student, and this spicy-sweet pasta makes a perfect quick dinner. Even better, it works on a bigger scale to feed a bunch of friends. —Christine Yang, Syracuse, New York
Nutrition Facts:
1-1/3 cups: 471 calories, 20g fat (11g saturated fat), 92mg cholesterol, 847mg sodium, 48g carbohydrate (7g sugars, 3g fiber), 26g protein.
4/47
Sausage-Egg Burritos
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.
Nutrition Facts:
1 burrito: 258 calories, 10g fat (2g saturated fat), 134mg cholesterol, 596mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 20g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1/2 fat.
5/47
Sausage-Topped White Pizza
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I love cooking, and I learned from Nana and Mom. Pizza is easily one of my favorite dishes to prepare. I switched up this recipe to make it my own. —Tracy Brown, River Edge, New Jersey
Nutrition Facts:
1 slice: 242 calories, 8g fat (4g saturated fat), 30mg cholesterol, 504mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
6/47
Spaghetti Squash Lo Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My colorful Lo Mein is a lighter version of the classic Chinese dish that everyone at our table loves. Try it with a squirt of Sriracha. —Loanne Chiu, Fort Worth, Texas
Nutrition Facts:
1-1/2 cups: 266 calories, 14g fat (3g saturated fat), 70mg cholesterol, 707mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat.
7/47
Israeli Couscous & Chicken Sausage Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Our comfort food is a big plate of sausage with couscous. Add some onion, celery, a little heat and a sprinkle of feta. —Angela Spengler, Tampa, Florida
Nutrition Facts:
1 cup: 343 calories, 10g fat (3g saturated fat), 65mg cholesterol, 694mg sodium, 41g carbohydrate (1g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
8/47
Pizza Spaghetti
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
The idea for this recipe came to me when I saw someone dip a slice of pizza into a pasta dish. My wife and kids love it, and so do my friends! —Robert Smith, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 354 calories, 9g fat (3g saturated fat), 57mg cholesterol, 512mg sodium, 45g carbohydrate (11g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
9/47
Italian Sausage Orzo
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This light dish is perfect for any night of the week, and it looks as good as it tastes! If you have leftover sauteed mushrooms or other vegetables, toss them in as well. —Lisa Speer, Palm Beach, Florida
Nutrition Facts:
1 cup: 265 calories, 7g fat (2g saturated fat), 37mg cholesterol, 623mg sodium, 32g carbohydrate (2g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
10/47
Sausage Zucchini Skillet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I began serving a version of this dish as a side with grilled salmon. I added sausage and rice—or noodles—to make a complete meal-in-one. —Debby Abel, Flat Rock, North Carolina
Nutrition Facts:
1-3/4 cups sausage mixture with 1/2 cup cooked rice: 262 calories, 8g fat (2g saturated fat), 42mg cholesterol, 483mg sodium, 33g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch.
11/47
Spicy Roasted Sausage, Potatoes and Peppers
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
Nutrition Facts:
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
12/47
Meaty Slow-Cooked Jambalaya
Total Time
7 hours 40 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia
Nutrition Facts:
1 cup jambalaya with 2/3 cup cooked rice: 387 calories, 10g fat (3g saturated fat), 164mg cholesterol, 674mg sodium, 37g carbohydrate (4g sugars, 4g fiber), 36g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
13/47
Mediterranean One-Dish Meal
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I came up with this recipe one night while improvising with what I had on hand. I love to make simple, healthful, one-dish meals with lots of vegetables. Feta and Greek olives give this one a depth of flavor people seem to love. —Donna Jesser, Everett, Washington
Nutrition Facts:
1 cup: 307 calories, 14g fat (3g saturated fat), 58mg cholesterol, 845mg sodium, 26g carbohydrate (6g sugars, 5g fiber), 21g protein.
14/47
Bean Soup with Sausage
Total Time
35 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This soup is so simple to put together with ingredients you might keep on hand, and it’s delicious, too. The broth with potato, meat and vegetables makes it so satisfying. —Gail Wilkerson, House Springs, Missouri
Nutrition Facts:
1 cup: 160 calories, 2g fat (1g saturated fat), 24mg cholesterol, 645mg sodium, 23g carbohydrate (5g sugars, 6g fiber), 13g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
15/47
Chicken Sausages with Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Chicken sausage is lower in calories compared to its pork counterpart, but it doesn’t skimp on the bold, savory flavors you love. Try it with sweet, crunchy bell peppers for a fast and healthy dinner. —Deborah Schaefer, Durand, Michigan
Nutrition Facts:
1 cup: 208 calories, 11g fat (2g saturated fat), 60mg cholesterol, 483mg sodium, 14g carbohydrate (11g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
16/47
Turkey Sausage-Stuffed Acorn Squash
Total Time
1 hour 20 min
Servings
8 servings
From the Recipe Creator:
Finding healthy recipes the family will eat is a challenge. This elegant squash is one we love, and it works with pork or chicken sausage, too. —Melissa Pelkey Hass, Waleska, Georgia
Nutrition Facts:
1 stuffed squash half: 302 calories, 10g fat (5g saturated fat), 43mg cholesterol, 370mg sodium, 42g carbohydrate (11g sugars, 7g fiber), 15g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat.
17/47
Sausage Orecchiette Pasta
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I adapted this orecchiette pasta recipe to be like my favorite Italian restaurant version, only lighter—and tastier. I often use spicy sausage and broccoli rabe. —Melanie Tritten, Charlotte, North Carolina
Nutrition Facts:
1-2/3 cups: 363 calories, 8g fat (2g saturated fat), 38mg cholesterol, 571mg sodium, 48g carbohydrate (4g sugars, 5g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 vegetable.
18/47
Chunky Sausage Lentil Soup
Total Time
55 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. —Donna Scarano, East Hanover, New Jersey
Nutrition Facts:
1-1/3 cups (calculated without croutons): 314 calories, 6g fat (1g saturated fat), 36mg cholesterol, 681mg sodium, 43g carbohydrate (4g sugars, 17g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable.
19/47
Simple Sausage Pasta Toss
Total Time
25 min
Servings
5 servings
From the Recipe Creator:
For a flash of tasty inspiration, grab a skillet and stir up turkey sausage with tomatoes, garlic and olives. Toss everything with spaghetti, and sprinkle with Parmesan. —Taste Recipes Test Kitchen
Nutrition Facts:
1-2/3 cups: 340 calories, 10g fat (2g saturated fat), 41mg cholesterol, 689mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
20/47
Sausage Spinach Salad
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
Want a fast way to turn a salad into a hearty meal? Add sausage. The mustard dressing also goes with smoked salmon or chicken. —Deborah Williams, Peoria, Arizona
Nutrition Facts:
2-1/2 cups: 244 calories, 16g fat (3g saturated fat), 65mg cholesterol, 581mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 2 fat.
21/47
Turkey Sausage Soup with Fresh Vegetables
Total Time
6 hours 30 min
Servings
10 servings (about 3-1/4 quarts)
From the Recipe Creator:
Our family is big on soup. This favorite is quick to make and very tasty, and it gives me plenty of time to have fun with my kids and grandkids while it slow-cooks. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (8g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch.
22/47
Sausage Pizza Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
It’s pizza in a bowl! Here’s a terrific (and tasty) way to make sure your kids get the whole grains and vegetables they need to grow up big and strong. —Danna Holt, Shoals, Indiana
Nutrition Facts:
1-1/4 cups: 358 calories, 8g fat (3g saturated fat), 36mg cholesterol, 577mg sodium, 52g carbohydrate (7g sugars, 4g fiber), 21g protein.
23/47
Rich Baked Spaghetti
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
It takes a little longer to make baked spaghetti, but the difference in taste, texture and richness is well worth the time. I serve this lasagna-style dish with a tossed green salad and breadsticks for a hearty, healthy meal. —Betty Rabe, Mahtomedi, Minnesota
Nutrition Facts:
1 serving: 343 calories, 10g fat (3g saturated fat), 87mg cholesterol, 616mg sodium, 39g carbohydrate (9g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1 vegetable.
24/47
Sausage-Stuffed Butternut Squash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Load butternut squash shells with an Italian turkey sausage and squash mixture for a quick and easy meal. Even better, it’s surprisingly low in calories. —Katia Slinger, Columbus, Georgia
Nutrition Facts:
1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
25/47
Apple Sausage Salad with Cinnamon Vinaigrette
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Making croutons with cinnamon-raisin bread is sweet genius. Toss together the rest of the salad while they toast. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
1 serving: 404 calories, 23g fat (4g saturated fat), 40mg cholesterol, 441mg sodium, 39g carbohydrate (23g sugars, 5g fiber), 14g protein.
26/47
Sausage Squash Kabobs
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Expect a crowd to gather around the grill when these flavorful kabobs are cooking. The zesty honey-mustard glaze gives a lovely sheen to the sausage and veggies. —Lisa Malynn Kent, North Richland Hills, Texas.
Nutrition Facts:
2 kabobs: 385 calories, 7g fat (2g saturated fat), 71mg cholesterol, 1491mg sodium, 58g carbohydrate (40g sugars, 3g fiber), 22g protein.
27/47
Chicken Sausages with Polenta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I get a kick out of serving this chicken sausage dish—everyone’s always on time for dinner when they know it’s on the menu. —Angela Spengler, Tampa, Florida
Nutrition Facts:
2/3 cup sausage mixture with 2 slices polenta: 212 calories, 9g fat (2g saturated fat), 46mg cholesterol, 628mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
28/47
Greek Breakfast Casserole
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! —Lauri Knox, Pine, Colorado
Nutrition Facts:
1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
29/47
Greek Beef Pitas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
A local restaurant that’s famous for pitas inspired me to make my own Greek-style sandwiches at home. Feel free to add olives if you’d like. —Nancy Sousley, Lafayette, Indiana
Nutrition Facts:
1 greek pita: 407 calories, 11g fat (4g saturated fat), 74mg cholesterol, 851mg sodium, 40g carbohydrate (5g sugars, 2g fiber), 34g protein.
30/47
Feta Mushroom Burgers
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I got this recipe from my son-in-law and I tweaked it to make it healthier. The burgers are so quick to whip up on the grill on busy nights. —Dolores Block, Frankenmuth, Michigan
Nutrition Facts:
1 burger: 371 calories, 15g fat (5g saturated fat), 72mg cholesterol, 590mg sodium, 31g carbohydrate (8g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 vegetable, 1/2 fat.
31/47
Italian Sausage Breakfast Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My husband leaves for work at 4 a.m., and I want him to have a healthy breakfast to start the day. I usually make half a dozen of these on Sunday and keep them in the fridge so he can grab one and go. —Dauna Harwood, Union, Michigan
Nutrition Facts:
1 wrap: 327 calories, 14g fat (5g saturated fat), 175mg cholesterol, 632mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
32/47
Caribbean Chicken Stew
Total Time
6 hours 25 min
Servings
8 servings
From the Recipe Creator:
I lived with a family from the West Indies for a while and enjoyed watching them cook. I lightened up this Caribbean chicken stew by leaving out the oil and sugar, removing the skin from the chicken and using chicken sausage. It’s just as good. —Joanne Iovino, Kings Park, New York
Nutrition Facts:
1 serving: 309 calories, 14g fat (4g saturated fat), 131mg cholesterol, 666mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.
33/47
Sausage and Egg Grits
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I always mix my sausage, grits and eggs together so I thought it would be great to make a casserole that did the same. It’s loaded with downhome flavor without using any butter! —Jeannine Quiller, Raleigh, North Carolina
Nutrition Facts:
1 cup: 208 calories, 6g fat (3g saturated fat), 25mg cholesterol, 369mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch.
34/47
Bow Ties with Sausage & Asparagus
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Nutrition Facts:
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
35/47
Andouille Sausage Soup
Total Time
55 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
I make a soup every football Sunday. I came up with this recipe because I wanted to use lots of vegetables to keep it healthy, but wanted it to be interesting. My wife suggested adding the andouille and now it’s one of my favorite andouille sausage recipes. —Steven Thurner, Janesville, Wisconsin
Nutrition Facts:
1-1/3 cups: 168 calories, 5g fat (1g saturated fat), 28mg cholesterol, 540mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 10g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
36/47
Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
37/47
Weeknight Pasta Squiggles
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
This zesty pasta dish is ideal for busy weeknights. It contains just a few ingredients, is easy to prep, and tastes so comforting when the weather turns cool. A salad on the side makes this healthy pasta recipe a meal. —Stacey Brown, Spring, Texas
Nutrition Facts:
1-1/2 cups: 278 calories, 7g fat (2g saturated fat), 34mg cholesterol, 622mg sodium, 38g carbohydrate (5g sugars, 4g fiber), 16g protein. Diabetic exchanges: 2-1/2 starch, 2 medium-fat meat.
38/47
Breakfast Casserole
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
For the perfect combination of eggs, sausage, bread and cheese, this is the dish to try. My mom and I like this sausage breakfast casserole because it bakes up tender and golden, slices beautifully and goes over well whenever we serve it. —Gayle Grigg, Phoenix, Arizona
Nutrition Facts:
1 serving: 339 calories, 23g fat (9g saturated fat), 189mg cholesterol, 921mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 18g protein.
39/47
Wild Rice and Mushroom Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Frequently requested at family get-togethers, this rich and hearty soup is ready in a flash. Cooking for a vegetarian? Swap in vegetable stock for the beef broth. —Danielle Noble, Ft. Thomas, Kentucky
Nutrition Facts:
1 cup: 399 calories, 26g fat (14g saturated fat), 84mg cholesterol, 803mg sodium, 35g carbohydrate (2g sugars, 1g fiber), 8g protein.
40/47
Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
41/47
Italian Vegetable Soup
Total Time
1 hour 25 min
Servings
8 servings (2 qts.)
From the Recipe Creator:
This Italian zucchini soup recipe was given to me by my neighbor. Nice and simple, it's a good way to use a lot of your zucchini and other garden vegetables. It freezes well and is great to have on hand on a cold winter day. —Clara Mae Chambers, Superior, Nebraska
Nutrition Facts:
1 cup: 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.
42/47
Kale and Fennel Skillet
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I love to mix different vegetables together and use a variety of herbs and spices to change things up. If you can’t find apple sausage for this skillet, a good mild Italian sausage would work just fine. —Patricia Levenson, Santa Ana, California
Nutrition Facts:
3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: 2 vegetable, 1 lean meat, 1 fat.
43/47
Turkey Sausage and Lentil Soup
Total Time
1 hour 10 min
Servings
12 servings (3-3/4 quarts)
From the Recipe Creator:
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Nutrition Facts:
1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
44/47
Bulgur Jambalaya
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey
Nutrition Facts:
1 cup: 287 calories, 6g fat (2g saturated fat), 58mg cholesterol, 751mg sodium, 34g carbohydrate (5g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
45/47
Turkey Sausage Cabbage Rolls
Total Time
7 hours 50 min
Servings
12 servings
From the Recipe Creator:
I practically grew up in my Polish grandmother’s kitchen, watching Babci cook and listening to her stories. I made her cabbage roll recipe healthier with whole grains and turkey, but kept the same rich flavors I remember. —Fay Moreland, Wichita Falls, Texas
Nutrition Facts:
1 cabbage roll with 3 tablespoons sauce: 202 calories, 7g fat (2g saturated fat), 49mg cholesterol, 681mg sodium, 19g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
46/47
Sausage & Greens Soup
Total Time
40 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I always have an abundance of fresh vegetables on hand, so I wanted to create a delicious soup to enjoy during the colder months. I think I found a winner! —Angie Pitts, Charleston, South Carolina.
Nutrition Facts:
1-1/2 cups: 155 calories, 5g fat (1g saturated fat), 14mg cholesterol, 658mg sodium, 18g carbohydrate (5g sugars, 5g fiber), 11g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 starch, 1/2 fat.
47/47
Turkey Sausage Bean Soup
Total Time
40 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This recipe is from my great-grandmother, though I’ve added a few ingredients to make it my own. Serve it with a side salad and some artisan bread for a wonderful, hearty family dinner. —Terrel Porter-Smith, Los Osos, California
Nutrition Facts:
1 cup (calculated without cheese): 168 calories, 4g fat (1g saturated fat), 20mg cholesterol, 585mg sodium, 22g carbohydrate (3g sugars, 6g fiber), 11g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat.
