Meatballs With Spicy Marinara Sauce

 

Our Revamp Fitness’ lean version of the classic Italian dish uses ground turkey as leaner, low-calorie alternative to ground beef. Nutritious garnishes like minced onions, parsley, and red pepper flakes give these meatballs a spicy kick with a host of health benefits. After trying one of these warm, chewy balls, your taste buds will be surprised this recipe is both delicious and easy on your waistline!

These meatballs are the ultimate companion to whole-grain spaghetti noodles or pasta, and will forever put an end to fatty, lackluster spaghetti dinners!

Yields: 6 servings – serving size: 2 meatballs – calories:260 – fat: 10g 

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Meatballs With Spicy Marinara Sauce

Ingredients

  • Meatballs: 1 lb lean ground turkey
  • 2 tbsp fennel seeds
  • 2 tsp black pepper, divided
  • salt
  • 1/2 cup grated parmesan
  • 4 cloves garlic, minced
  • 1/2 cup whole wheat breadcrumbs
  • 1 large egg
  • 1 small onion, minced
  • 1/3 cup chopped parsley
  • Marinera Sauce:
  • 1 (24oz) jar marinera sauce
  • 1 tsp crushed red pepper
  • 1/3 cup onions, chopped
  • 1 tbsp oregano

Instructions

  1. Preheat oven to 400 F. Mix all the meatball ingredients (except ground turkey). Add the meat and incorporate into the ingredients with your hands. Roll into 12 (1 1/2 inch) meatballs and place on a nonstick or parchment paper lined baking sheet. Bake for 10 min. Turn the meatballs over and bake an additional 10 min, or until cooked through.
  2. Meanwhile, pour marinara sauce and crushed red pepper into a saucepan. Cook on the stove top over low heat until simmering. Add cooked meatballs. Garnish with parsley and onions. Enjoy!
http://revampfitness.com/meatballs-spicy-marinara-sauce/
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ITALIAN

Spaghetti  Bolognese Recipe

Yields: 6 servings – Serving Size: 3/4 cup – Calories: 340 – Total Fat: 12g – Carbs: 38 – Protein: 23g

Ingredients

  • 1 pound lean ground beef or turkey
  • 8 oz whole wheat spaghetti
  • 1 jar marinara sauce, no sugar added
  • 1 medium chopped onion
  • 1 cup finely chopped carrots
  • 1 cup finely chopped celery
  • 3 cloves minced garlic
  • 1 tablespoon basil
  • 2 tablespoon olive oil
  • dash of salt and pepper

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Directions

  • Prepare and drain spaghetti according to package directions.
  • Meanwhile, pour olive oil in a saute pan over medium heat. Add onions, carrots, celery, salt and pepper. Cook for 6-8 min, until onions have softened.
  • Add garlic, ground meat, and basil. Cook for an additional 5 min, until the meat is browned and cooked through. Add the marinera sauce, stir, and bring to a simmer.
  • Add cooked spaghetti to meat sauce and toss to coat. Sprinkle with Parmesan if desired.  Enjoy!

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Turkey Sausage Balls

Yields: 4 servings – calories: 230 – carbs: 1g – fat: 15g – protein: 21g

Ingredients

  • 1 lb lean ground turkey
  • 2 tbsp oregano flakes
  • 1 tsp crushed red pepper
  • 2 tbsp olive oil
  • salt and pepper

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Directions

  • Combine all ingredients, except the olive oil, together in a bowl. Form small balls.
  • Place 1 tbsp of olive oil in a skillet over medium heat and allow to heat.
  • Working in batches, place sausage balls in the oil and cook until brown on the outside and cooked all the way through, for about 8 min. Place on paper towel lined plate. Cover to keep warm. Repeat with second batch, adding more oil as necessary.

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Baked Chicken Parmesan

servings: 8 – size:1 piece – points+: 6pts – smart points 5 – calories: 240 – carbs: 14 g 

Ingredients

  • 4 (about 8oz each) boneless skinless chicken breast, sliced in half to make 8
  • 3/4 cup seasoned whole wheat bread crumbs
  • 1/3 cup grated parmesan cheese
  • 2 tbsp margarine or olive oil
  • 3/4 cup reduced fat mozzarella cheese
  • 1 cup marinera
  • cooking spray

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Directions

  1. Preheat oven to 450F. Spray a large baking sheet lightly with spray.
  2. Combine breadcrumbs and parmesan in a bowl. Melt the butter in another bowl. Lightly brush the margarine onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
  3.  Lightly spray a little more oil on top and bake in the oven for 20 min. Turn chicken over, bake another 5 min.
  4. Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.
  5. Bake 5 more min until cheese is melted.

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One Skillet Chicken Parmesan

Yields: 4 servings – calories: 350 – fat: 18g – carbs: 8g – protein: 37g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3/4 cup low fat mozzarella cheese
  • 3/4 cup parmesan cheese
  • 3/4 cup whole grain bread crumbs
  • 1 large tomato, diced
  • 1 1/2 tbsp olive oil, divided 
  • 3 tbsp oregano
  • salt and pepper

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Directions

Using the bottom of a wide jar or glass, pound the chicken to an even thickness. Salt and pepper both sides.

Place a broiler safe saute pan with 1 tbsp olive oil over medium heat on the stove top. Make sure the bottom of the whole pan is coated with the olive oil. Salt and pepper the chicken on both sides. Add chicken to pan. Cook for 1 min to get golden on the bottom. Turn the breasts over and turn the heat to low.

Cover the pan with a tight fitting lid. Cook for 10 min. Don’t remove the lid while cooking. After 10 min, remove the pan from the heat, still covered, and allow to sit for 10 additional min.

Make sure there is no pink in the middle of the breasts. Top chicken breasts first with mozzarella and tomatoes, then with parmesan, and last with the bread crumbs. Add tomatoes on top.

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Angel Hair with Shrimp ‘n’ Tomato Sauce

serves: 4 – serving size: 1/4 – calories: 320 – carbs: 45g – fat: 3g – points+:10 – smart points: 7

Ingredients

  • 1 lb large shrimp, peeled and deveined 
  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/4 cup white wine
  • 14 oz diced tomatoes, drained
  • 1/2 cup nonfat Greek yogurt
  • oregano
  • salt and pepper
  • 1 tbsp lemon juice
  • 1/3 cup chopped parsley
  • 8 oz angel hair pasta ( whole wheat)

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Directions

  1. Boil water for pasta. Cook according to package directions
  2. Season shrimp and salt, pepper and oregano.
  3. Cook shrimp and garlic in olive oil in a large skillet over medium heat for about 2 min. Add tomatoes, wine, salt and pepper and cook an additional minute.
  4. Add yogurt and cook 1 more minute. Add lemon juice and parsley and serve over pasta,  enjoy!

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Angel Hair Pasta with Scallops ‘n’ Tomatoes

Yields: 4 servings – size: 1 1/4 cups – points+:9 points – smart points: 9 – calories: 340 – carbs: 40 – fat 5g 

Ingredients

  • 1 lb bay scallops, dried well
  • 1 tbsp olive oil
  • 3 cloves garlic
  • 1/2 cup white wine
  • 14oz can diced petite tomatoes, drained
  • salt and pepper
  • 1 tbsp lemon juice
  • 1/4 cup chopped parsley
  • 7 oz angel hair pasta (whole wheat)

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Directions

  1. Place a large pot of water to boil
  2. Heat a large heavy bottomed skillet on high heat. When hot, add 1 tbsp of oil over medium-high heat until mixture starts to brown.
  3. Make sure the pan and oil mixture is very hot. Transfer half of the scallops to the skillet and cook without moving untill seared, about 30 seconds.-Gently flip and sear on the other side for another 20-30 seconds. Remove from skillet and set aside, cook remaining scallops and repeat as the first batch; set aside with first batch.
  4. Add the angel hair to the boiling water, cook according to package directions for al dente.
  5. Reduce the skillet to medium-high heat; add remaining tbsp of olive oil. When hot, add the garlic and cook 1 min. Add the tomatoes, wine, salt and pepper and cook an additional 2 min. Add lemon juice and 2 tbsp of parsley, remove from heat.
  6. Drain any liquid that accumulates from the scallops, then add the scallops to the skillet and remove from heat.
  7. Drain the pasta and place in a large mixing bowl. Top with the scallops and sauce, then add more parsley.

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Skinny Spinach Manicotti

Yields: 8 servings – size: 2 manicotti – points+ 10 pts – old points:8 pts – calories: 370 – fat: 16g – carbs: 27g 

Ingredients

  • 16 oz part skim ricotta cheese
  • 2 cups lowered fat mozzarella cheese, shredded
  • 1 large egg
  • 10 oz package frozen spinach, thawed and drained
  • 1/4 cup parmesan cheese
  • salt and pepper
  • 16 crespelles
  • 32oz marinara sauce 

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Directions

  1. Preheat oven to 375F. In a large bowl, combine ricotta , 1-1/2 cups mozzarella, egg, spinach, parmesan cheese, salt and pepper.
  2. Fill each crespelle with 1/4 cup spinach filling and roll. In a large baking dish, pour a little sauce on the bottom of each dish. Place rolled manicotti seem side down onto baking dish. Top with a little more sauce and remaining mozzarella cheese. Cover with foil and bake about 20-25 min.

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Light Baked Macaroni and Cheese

Yields: 8 servings – size: 1 cup – points+:7 pts – smart points: 10  -calories: 290 – fat: 8g – carbs: 32g 

Ingredients

  • 12 oz high fiber elbows like Ronzoni Smart Taste
  • 2 tbsp margerine
  • 1/4 cup flour
  • 1 small onion, minced
  • 2 cups nonfat milk
  • 1 cup fat free chicken broth 
  • 8 oz lowered fat mild cheddar
  • salt and pepper
  • 5 cups baby spinach
  • 1/8 cup grated parmesan
  • 1/4 cup seasoned whole wheat bread crumbs
  • cooking spray

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Directions

  1. Cook pasta according to package directions. Spray a baking dish with cooking spray. Preheat oven to 375F.
  2. In a large , heavy skillet, melt margerine. Add flour and cook over low heat stirring woth a whisk. Add onion and cook another 2 min. Add milk and chicken broth and continuw whisking, raising heat to medium- high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
  3.  Once it becomes thick, remove from heat, add cheese and mix well until cheese is melted. Adjust the salt and pepper to taste, add cooked macaroni and spinach. Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.
  4. Bake for 15-20 min, then broil for a few minutes to get the breadcrumbs golden.

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Easy Pasta ‘n’ Broccoli Recipe

Yields: 6 servings – size: 1 1/2 cups – points+8 pts = smart points:8 – calories: 280 – carbs: 46g – fat: 7g 

Ingredients

  • 12 oz uncooked pasta (whole grain)
  • 6 1/2 cups fresh broccoli florets, no stems
  • 6 cloves of harlic, minced
  • 1/3 cup grated parmesan or romano
  • 2 tbsp olive oil, divided
  • salt and pepper

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Directions

  1. Bring a large pot of water to a boil. When water boils, add pasta and broccoli at the same time and cook according to package directions for al dente. When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.
  2. Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, reduce flame to low and add pasta back to the pot.
  3. Mix well, add remaining olive oil, grated cheese, salt and pepper to taste mixing well and smashing any large pieces of broccoli to break up.
  4. Add 1/2 cup of reserved pasta water and mix well adding more if needed.
  5. Serve in pasta bowls with additional grated cheese on the side.

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Light Chicken Fettuccine ‘n’ Broccoli

serves 6 – size: 1 1/4 cup – calories: 320 – fat: 10g – carbs: 30g – WWP+:8 

Ingredients

  • 2 cups low fat chicken broth
  • 1 cup water
  • 12 oz boneless skinless chicken breasts, cooked + cut into bite sized cubes
  • 8 whole wheat fettuccine noodles
  • 2 cups broccoli florets
  • 4 slices turkey bacon
  • 10 oz jar light alfredo sauce
  • 1/8 cup reduced fat grated parmesan cheese
  • 2 tbsp parsley, chopped
  • salt and pepper

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Directions

  1. In a medium sized saucepan, add chicken stock, water, and chicken. If need be, add more water to cover the chicken. Bring to a boil, cover, reduce heat to a simmer and cook for 12 min. Keep water.Remove chicken breasts with tongs and set on a plate to slightly cool. When  chicken is cool enough to touch, dice into 1/2 inch cubes and set aside.
  2. Place chicken water back on stove top and bring to a boil on medium heat. Add broccoli florets and continue to boil for 2-4 min or until broccoli is tender. Drain and set aside.
  3. In a stock pot, boil fettuccine according to package directions, drain and return pasta to the pot.
  4. Microwave turkey bacon according to package directions. Let cool and dice into small pieces, set aside.
  5. In the stock pot that contains the noodles add chicken, broccoli, alfredo and toss to coat. Heat on low for 3 min.
  6. Season with salt and pepper, add crumbled bacon, sprinkle with parmesan and parsley.

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Tilapia Piccata

serves 8 – size: 1 piece of fish, 1/2 cup quinos, 1 tbsp sauce – calories: 300 – carbs: 20g – fat: 8g – WWP+:8pts 

Ingredients

  • 1/2 cup uncooked quinoa (makes about 2 cups cooked)
  • 1 cup grape tomatoes, halved
  • 3 tbsp fresh chopped parsley
  • salt and pepper
  • 4-6 tilapia fillets
  • 3 tbsp margarine, divided
  • 1/4 cup white wine
  • 3 tbsp lemon juice
  • 1 tsp chili powder

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Directions

  1. Cook quinoa according to package directions. Ass in tomatoes, parsley, salt and pepper. Stir gently to mix and keep warm.
  2. In a shallow bowl, combine flour. Dredge fish from pan and keep warm.
  3. Melt 1 tbsp margarine in a large skillet over medium-high heat. Add fish to pan and cook 2 min on each side until desired doneness. Remove fish from pan and keep warm.
  4. In same skillet, add wine, and lemon juice. Cook over medium high heat for 1-2 min. Remove from heat.
  5. Add remaining 2 tbsp margarine to pan and stir the margarine into the sauce until the margarine melts.
  6. Spoon sauce over fish and serve with quinoa.

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skinny florentine flatbread recipe serves 8 low fat low calorie and vegetarian view full cooked flat bread

Florentine Flatbread

serves: 8 – size: 1 flatbread – calories: 300 – carbs:33g – fat: 13g – WWP+:9 pts

Ingredients

  • 1 tbsp  margarine
  • 1 small onion, chopped
  • 4 garlic cloves, miced
  • 10 oz chopped frozen spinach, thawed, drained+squeezed dry
  • 14 oz can artichoke hearts with out oil,, drained, chopped
  • 8 oz reduced fat sour cream
  • 1 tbsp chili powder
  • 8 Flatout Flatbread Soft 100% whole wheat wraps
  • 1 tbsp olive oil
  • 1 cup reduced fat, shredded cheddar cheese
  • 1 cup tomato, diced

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Directions

  1. Preheat oven to 350F. In a large skillet on medium-low heat, saute onions and garlic in the butter until tender.
  2. Add the chopped artichokes, and drained spinach to the skillet. Saute for about 3 min.
  3. Add  sour cream, and chili powder to the skillet and mix well. Let mixture cook for about 5 min, stirring occasionally.
  4. Place flatbreads on a cookie sheet and lightly coat the tops of each flatbread with olive oil.
  5. Bake for 3 min, remove from oven
  6. Top each flatbread with 1/2 cup spinach/artichoke, 2 tbsp of cheddar, and 1/8 cup diced tomatoes.
  7. Bake topped flatbreads for an additional 5 min,
  8. Turn your broiler on and watch until edges of flatbreads turn golden brown and crispy.

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Light Lasagna

serves: 12 – size: 1/12 lasagna – calories: 300 – fat: 6 g – carbs: 36g WWP+ 8pts

Ingredients

  • 1 lb lean ground sirloin
  • 3 links italian turkey sausage
  • 5 cloves garlic, minced
  • 1 small onion, diced
  • 2-14.5 cans diced tomatoes, with seasoning added
  • 12 oz can tomato paste
  • 15 oz can tomato sauce
  • 1 tbsp oregano
  • 1 tbsp basil 
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 12 whole wheat lasagna noodles
  • 15 oz container part skim ricotta cheese
  • 1 egg
  • 2 tbsp chopped fresh parsley
  • 1 1/2 cups part skim, shredded mozzarella cheese
  • 1 tbsp reduced fat parmesan cheese

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Directions

  1. Spray a 9×13 inch casserole dish with nonstick cooking spray.
  2. In a large skillet over medium high heat, add lean ground sirloin. Remove casing from turkey sausage and add to skillet. Add in diced onions and garlic. Cook for 5-7 min until sausage and ean ground sirloin are brown and onions are translucent. Use spatula or spoon to break up meat while cooking.
  3. Next, stir in diced tomatoes, tomato paste, tomato sauce, and 1/4 cup water to meat mixture.
  4. Add basil, oregano, Italian seasoning, salt and pepper to sauce and stir. Simmer covered for 45 min to 1 hour. Stir occasionally.
  5. Bring a large stock pot of water to a boil.
  6. Cook whole wheat lasagna noodles in boiling water for 7-10 min. Drain noodles with cold water. Lay out noodles flat on a sheet of wax paper.
  7. Preheat oven to 350F In a medium size bowl, mix part skim ricotta cheese and 1 egg. Add chopped parsley and stir to combine ingredients.
  8. For assembly, spread about 1 1/4 cups to 1 1/2 cups of sauce on the bottom of the casserole dish.
  9. Arrange 6 noodles lengthwise over meat sauce.
  10. Spread 1/2 of ricotta mixture onto noodles.
  11. Top with 1/2 cup part skim mozzarella cheese.
  12. Repeat with 1 1/2  cups meat sauce.
  13. Add 6 noodles, spread remaining ricotta cheese and add 1/2 cup part skim mozzarella cheese.
  14. Top with remaining meat sauce and add remaining 1/2 cup part skim mozzarella cheese and add parmesan cheese.
  15. Cover with foil, making sure the foil is not touching the cheese. Bake in oven for 25 min covered.
  16. Remove foil and bake uncovered for an additional 15-20 min.

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http://www.skinnymom.com/spinach-stuffed-shells-with-meat-sauce/

Spinach Stuffed Shells ‘n’ Meat sauce

8 servings – size: 3 stuffed shells – calories:230 – carbs: 28g – fat: 6g – WWP+:5pts

Ingredients

  • 12 oz box jumbo shells pasta
  • 10 oz bag frozen spinach
  • 8 oz part skim ricotta cheese, grated
  • salt and pepper
  • 1 tbsp garlic powder
  • 1 tbsp low fat shredded mozzarella cheese
  • 2 1/2 cups pasta sauce

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Directions

  1. Heat oven to 350 F. Add pasta shells to boiling water and cook for 8-10 min until almost al dente.
  2. Drain pasta shells and spread pasta shells onto a sheet of wax paper to dry.
  3. Place spinach in microwave and cook for 5-6 min as directed on package.
  4. Drain spinach and make sure to remove all the moisture from spinach until it’s dry
  5. In a medium sized bowl, mix spinach, ricotta cheese, salt, pepper, and garlic powder.
  6. Using a 9×13 casserole dish, spoon a small amount of meat sauce to cover the bottom of the dish.
  7. Next, fill pasta shells with spinach mixture by using a spoon to place mixture inside each pasta shell.
  8. Place filled pasta shells with pasta sauce and sprinkle mozzarella on top.
  9. Heat pasta shells in oven for 15-20 min and serve hot.

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Chicken Parmesan Meatballs

6 servings – size: 2 meatballs – calories: 200 – carbs: 10g – fat: 5g – WWP+:5pts

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, whisked
  • 1/2 cup parmesan cheese
  • 2 tbsp parsley
  • 5 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 tbsp Italian seasoning
  • salt and pepper
  • 1 cup marinera sauce
  • Add whole wheat pasta, extra marinera sauce, and mozzarella for the rest of the dish. Ingredients listed above are for meatballs only.

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Directions

  • Preheat oven to 400F. Spray a cookie sheet or baking sheet with non stick cooking spray.
  • In a large bowl, mix ground chicken, whole wheat breadcrumbs, egg, parmesan, parsley, garlic, onions, Italian seasoning, salt and pepper with your hands.
  • Form mixture into 12 equal size meatballs
  • Place meatballs evenly on cookie sheet. Top each meatball with 1 tbsp marinera sauce.
  • Bake meatballs for 20 min until ground chicken in cooked through.
  • Serve meatballs with whole wheat pasta, additional marinera sauce, and top with mozzarella.

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Skinny Manicotti

serves: 10 – size: 1 of manicotti – calories: 160 – carbs: 24g – fat: 13g -WWP+8

Ingredients

  • 10 manicotti noodles
  • 2 tbsp shredded parmesan cheese
  • 2 cups pasta sauce
  • 10 oz frozen spinach, thawed, drained
  • 1 cup low fat cottage cheese
  • 3/4 cup part skim shredded mozzarella cheese
  • 1 egg white
  • 1 tbsp garlic powder

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Directions

  1. Preheat oven to 400F
  2. Lightly coat a 9×13″ baking dish with cooking spray and set aside.
  3. Cook manicotti noodles according to package directions.
  4.  Combine parmesan cheese , spinach cottage cheese, 1/2 cup mozzarella, egg white, and garlic powder in a mixing bowl, mix well.
  5. Scoop mixture into gallon size zipper bag and cut one corner of the corner of the bag.
  6. Spread 3/4 cup of pasta in the bottom of 9×13″ baking dish.
  7. Fill each manicotti noodle by squeezing about 1/4 cup of the spinach mixture into each noodle.
  8. Place filled manicotti noodles into baking dish.
  9. After all the manicotti noodles are filled, top with the remainder of the pasta sauce.
  10. Cover baking dish with foil and bake for 20 min.
  11. Remove from oven and top with remaining 1/4 cup of shredded mozzarella.
  12. Set oven to broil and place oven rack into top position. Return manicotti to oven, placing baking dish on the top rack. Keep oven door cracked and broil for an additional 4 min, or until cheese is melted.

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Spicy Italian Sausage ‘n’ Peppers

serves: 4 – size: 1 cup – calories: 200 – carbs: 12 – fat: 9g

Ingredients

  • 1 1/4 lbs lean spicy Italian turkey sausage
  • 1 tbsp olive oil
  • 3 tri colored bell peppers, thinly sliced
  • 1 large onion, sliced
  • 15oz can diced tomatoes with seasoning
  • 4 cloves garlic, minced
  • salt and pepper
  • 1/2 cup water
  • 1/3 cup basil 
  • 3 tbsp parmesan

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Directions

  1. Preheat broiler
  2. Pierce the sausage all over with a fork, arrange on a baking sheet and broil, for about 8-10 min, flip halfway through. They should be golden brown but won’t be fully cooked. Transfer to a cutting board and cut 3/4″ pieces on the diagonal.
  3. Meanwhile, heat the olive oil in a large skillet over medium high heat. Add the bell peppers and onions. Cook until onions are slightly golden brown and peppers are soft, about 5-8 min. Add the garlic, salt and pepper.Cook, stirring, for 1 more min. Remove pepper mixture and place in a large serving bowl.
  4. Add the diced tomatoes, water and basil. Add the sausage and reduce heat to medium. Cook until sausage is done, about 3-4 min.
  5. Combine the sauce and sausage with the pepper mixture and stir until everything is evenly coated. Garnish with basil.

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