Tablespoon For One

Friends, flights and food ❤️❤️❤️

Another year, another Wine and Dine half marathon of selfies and food pics

August: the month I actually do fun things

This Sausage Tortellini Soup is one of my favorite Winter lunches!
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It’s filling, cozy and packed with nutrients, while, of course, being wildly tasty!
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I love making a big batch of soup on Sunday and eating it throughout the week and, when it’s this delicious, I definitely don’t get sick of it by week’s end!
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Ingredients:

1 lb Italian style poultry sausage
4 cloves garlic, minced
1/4 cup minced onion
32 oz low sodium chicken broth
28 oz can Italian style crushed tomatoes
Salt
Pepper
Crushed red pepper (optional)
1 oz reduced fat cream cheese
4 cups baby spinach
4 oz dry tortellini

Instructions:

Heat sausage in a large soup pot over medium heat, breaking it up with a wooden spoon as it cooks

Once sausage meat is cooked through and crumbled, add garlic and onion to pot and stir well

Cook for 2-3 minutes, continuing to stir

Pour broth and crushed tomatoes into pot and season with salt, pepper and crushed red pepper, if using

Bring to a boil then decrease heat and simmer, partially covered, for 15 minutes

Stir cream cheese and baby spinach into soup and cook until spinach wilts and cream cheese is incorporated, about 2-3 minutes

If you are serving immediately, add tortellini to soup and boil according to package directions

If you are eating this soup throughout the week, cook tortellini in a separate pot according to package directions and add to individual soup portions directly before eating

Approximate nutrition information for 1/6 of soup, about 1.25 cups:

Calories: 272
Fat: 11.5g
Carbs: 24.33g
Fiber: 3.83g
Protein: 20.67g

Adapted from EmilyBites

You might have noticed I just about never post anymore so believe me when I say that these Bacon Brat Bites are seriously something special!
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This is one of the very few times I’m posting a recipe that isn’t the slightest bit lean or healthy but boy, is this one worth it. Sweet, spicy, salty and delicious, these bites are everything you could ask for in football food!
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Ingredients:

2-3 12 oz cans light beer
4 uncooked bratwurst
8 slices bacon
1/3 cup brown sugar
1 teaspoon cayenne pepper

Instructions:

Preheat oven to 425 degrees

Bring beer to a boil in a large pot

Add uncooked bratwurst and boil for 10 minutes

Remove brats from beer and slice each sausage into 4 slices

Cut bacon slices in half

In a small dish, combine brown sugar and cayenne pepper

Wrap each slice of bratwurst with a slice of bacon. Roll in the brown sugar mixture

Line a baking sheet with tin foil. Place a wire cooling rack over prepared sheet

Place prepared brat pieces on the cooling rack and bake in preheated oven for 25-30 minutes or until bacon is browned and crisping

This //NEW// Sausage and Butternut Squash Chili is gonna be my lunch next week and I think it should be yours too!
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I love a good chili as the Fall days get cooler but sometimes I get bored of the traditional recipes. Subbing in turkey sausage for ground beef and adding the sweetness of butternut squash makes this recipe a flavor game changer while also upping the nutritional value!
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It’s freezer friendly and great for meal prep, I can’t wait to hear what you think!

Ingredients:

4 cloves garlic, minced
1 small onion, chopped
16 oz uncooked poultry sausage, casings removed
1 cup low sodium chicken broth
2 cups peeled and chopped butternut squash
2 bell peppers, chopped
15.5 oz can cannellini beans, rinsed and drained
Salt
Pepper
1 tablespoon chili powder
1/2 tablespoon cumin
1 teaspoon paprika
Dash cayenne pepper (optional)

Instructions:

Cook garlic and onion in the bottom of a deep sauce pan or soup pot until they begin to sweat

Add sausage and cook, breaking up with a spoon or spatula, until meat is fully cooked, about 5 minutes

Pour chicken broth into pot and bring to a boil

Add butternut squash and boil until tender, about 10 minutes

Reduce heat to medium low and add peppers and beans to pot, stirring well to combine

Season mixture with salt, pepper, chili powder, cumin, paprika and cayenne pepper, if using

Continue to cook until mixture reaches desired consistency

Approximate nutrition info for 1/5 of dish, about 1 heaping cup:

Calories: 281
Fat: 10.12g
Carbs: 23.8g
Fiber: 4.73g
Protein: 23.66g

Maybe one day I’ll be able to get back on a ship without getting all nostalgic and wanting to go back…this is not that day 🚢❤️☀️

This Italian Chicken and Veggie Bake is seriously the perfect, healthy meal to wrap up your summer!
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Full of the fresh veggies you’ve been growing in your garden (or, in my case, buying at the supermarket) with some cheesy comfort to welcome in cooler weather, it’s great for your work day meal prep or a nutritious family dinner!
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Ingredients

8 oz uncooked chicken breast, chopped
1 medium zucchini, chopped
1 medium eggplant, chopped
4 cloves garlic, minced
1 pint grape tomatoes, halved
1 tablespoon olive oil
¼ cup fresh torn basil, about 6 leaves
Salt
Pepper
¼ cup parmesan cheese, divided
2 oz reduced fat mozzarella cheese

Instructions:

Preheat oven to 400 degrees

Add chicken, zucchini, eggplant, garlic and tomatoes to a large baking dish. Stir to combine

Pour olive oil over entire dish. Add basil, salt, pepper and 2 tablespoons parmesan cheese and mix well

Bake in preheated oven for 15 minutes, stir entire dish, then return to oven for an additional 15 minutes

Sprinkle remaining 2 tablespoons of parmesan and mozzarella over the top of casserole and return to the oven for 5 minutes or until cheese is well melted

Approximate nutrition info for 1/4 of dish:

Calories 195
Fat 8.9g
Carbs 11.45g
Fiber 4.75g
Protein 19.65g

With football season fast approaching (yay!) get ready for all things buffalo chicken, starting with this Cheesy Buffalo Chicken Gnocchi Bake!
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This one is freezer friendly, nutrition packed and unbelievably tasty. Whether you’re hosting for a big game, having family dinner or, like me, cooking for one, this comfort food casserole needs to be part of the rotation!
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Ingredients:

2 cups low sodium chicken broth
1 Ib uncooked boneless, skinless chicken breasts, chopped
2 oz reduced fat cream cheese
2 tablespoons fat free ranch dressing
1/4 cup buffalo sauce
1/4 cup minced celery
About 4 cups chopped zucchini, from 1 large
Salt
Pepper
17.5 oz package of gnocchi
2 oz reduced fat cheddar cheese

Instructions:

Preheat oven to 350 degrees

In a large pot or dutch oven, bring chicken broth to a boil. Add chicken and boil, partially covered, until chicken is cooked through, about 3-5 minutes depending on thickness

Add cream cheese, ranch dressing and buffalo sauce to pot. Stir to combine

Add chopped celery and zucchini to pot and season to taste with salt and pepper

Cook for about 5 minutes until vegetables are tender

Bring the liquid back to a boil and add the gnocchi to the pot. If there is not enough liquid remaining, you can add additional broth

Boil gnocchi according to package directions, for me this was 2 minutes

By this point, liquid should be mostly absorbed and mixture should have a creamy texture. Continue to simmer until reaches desired consistency if needed

If using an oven safe dish, sprinkle cheese over top of mixture and bake in preheated oven for 10 minutes

If dish is not oven safe, transfer gnocchi to a casserole dish. Sprinkle with cheese and bake for 10 minutes

Approximate nutrition info for 1/5 of dish:

Calories: 307
Fat: 6g
Carbs: 37g
Fiber: 2.4g
Protein: 25.2g