Recipe Tuesday: Italian Sausage, Bean, and Egg Bake

baked-eggs-sausage

This recipe came to me just yesterday, so it’s hot off the press! Sitting at my desk at work at 2PM, trying to think of what to cook to get back into the swing of meal planning and Weight Watchers after vacations and busy summer funtime, and I thought about the can of garbanzo beans sitting in my pantry and what I could possibly do with it. Funny that I ended up not even using it, which goes to show the incredible versatility of this dish. Experiment with what you have, and make it to your family’s preference. (For instance, I meant to include diced onion but found I didn’t have any when I arrived home.)

I knew I wouldn’t be home until almost 6:30PM, and I knew I wanted to go have a porch-sit with my best friend, who is leaving to go back to Japan tomorrow. So I knew the kids need to be fed and in bed by 8PM! Luckily, we had some leftover Italian sausage from a recipe we made this weekend. I decided this would make a great “almost meatless” Monday dinner for my family. It was a HUGE hit (and even better for lunch the next day). I’m so full from the hearty meal, which clocks in at only 7 WW SmartPoints. I included nutrition info at the bottom.*

1 Tbsp Olive Oil

2 cloves of garlic, roughly chopped or minced depending on preference)

1/2 lb bulk Italian pork sausage

1 can Great Northern Beans (also called cannellini or white kidney), rinsed and drained

1 cup roughly chopped Spinach, kale, arugula, or combo of greens

1 cup crushed tomatoes

5 eggs (reserve one for your leftovers)

Optional: warm crusty bread! (Adds 2 Smart Points) Grated parmesan (adds 2 SP as well)

Begin by heating a little oil in your pan on medium heat. Normally I would recommend a trusty Lodge Cast Iron skillet for this meal, but the acid in the tomatoes creates a bad reaction with cast iron, so I used my large saute` pan.

Add your garlic to the pan, stir, and let it simmer for a few minutes (add onions too if you are using them, or any other aromatic veggies). Preheat your oven to 375 degrees.

Add the sausage and break it up with your spoon/spatula so that it cooks evenly. Once it’s almost completely browned (about 3-5 minutes), add the greenery. Stir and let cook for 1-2 minutes as greens begin to wilt.

Add tomato sauce, stir, and let simmer to cook down about 5 minutes.

Add beans, stir. I like to break the beans up as I stir just a bit, but that’s personal preference. Some people like to try to keep their beans whole. Since they’re already cooked, if you want to keep them whole, wait until just before you are ready to stick the pan in the oven to add and stir.

Crack your eggs one at the time over your dish, spacing evenly. If you feel uncomfortable with this, you can also poach them separately to top your dish with later. I personally completely screwed up my eggs last night, so I’ll keep trying to get my perfectly pan-poached eggs right in this dish. Put the whole pan in the oven, and it should take about 7 minutes for your eggs to set. Hopefully you still have some runny yolk!

After this, it’s easy. You should have a delicious ragu-like texture in your pan…use a large spoon to dish up 4 servings. The eggs make a terrific guide of how “big” a serving you need. Serve with crusty bread. Top with grated parmesan. Eat and enjoy! You should have just enough bean leftovers to dish yourself up a lunch for tomorrow. I just topped mine with the egg in the morning, microwaved it at lunch, and it was possibly even better than the night before. I cannot wait to experiment with this dish and try other veggies and combos.

All that filling flavor, and it only clocks in at the following per serving:

258 Calories, 14g Fat (3g Sat), 14g Carbs, 4g Fiber, 18g Protein, 614mg Sodium, and 211mg Cholesterol

*I am no dietician or nutrition expert. I cannot vouch for my numbers here except to say that I used a calculator to the best of my abilities. Here is the link if you want to learn how, or do it with your own ingredients. Tufts Meal Calculator Guide

 

 

 

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