Ok I am going to be totally honest. This is the first recipe that I have posted without trying myself. I love the challenge of making a traditionally unhealthy dish more nutritious, mainly because it means that no foods are completely off limits. With modification, almost any meal can be guilt-free. For example, the sound of "fettucine alfredo" is very appealing to me. The fat and calories, not so much, which is fine because I know that I can make a tasty, healthy version. Now when I hear "red beans and rice", I have no desire to make-over this dish. It's just not my kind of food, healthy or not. While we were in New Orleans for New Year's Eve, the boyfriend decided that he is quite fond of the cajun cuisine. We bought a red beans and rice box dinner mix in a little shop so that I could make it for him back at home. I made it the first time using cajun sausage, and he loved. Actually everyone who tried it seemed to enjoy the spicy flavors. My mom, like myself, didn't think this type of food was her thing. Well she was braver than me and tried it. She was surprised that she really liked the dish. Using the pork sausage, it wasn't the healthiest meal ever.

The last time I was visiting the boyfriend in Auburn, we decided instead of going out to eat, we would spend the money on groceries for me to cook. That way he would have plenty of leftovers throughout the week. He decided on lettuce wraps, mexican lasagna, and red beans and rice. I was a bit surprised when he suggested that we use smoked turkey sausage in place of the pork, which saved 110 calories per serving (so proud of him!). We bought the Zatarain's box mix which was made of basically the same ingredients as the mix we purchased in New Orleans. This was very easy to make as I just threw it all in the crock pot. The beans did have to soak overnight and cook for about an hour but that's really not any work. Since the smoked turkey sausage did not have any cajun flavor, I sauteed it with ground red pepper and red pepper flakes. I swapped brown rice for white rice to add additional fiber to the beans. The final verdict: The boyfriend loved it and decided it was every bit as good as the pork sausage version. With all of the positive reviews, I might just have to try out the next batch.

1. Spray large pan with cooking spray and saute sausage pieces until done.
2. Follow cooking directions on package of red beans. (I like to soak them overnight before cooking)
3. Combine seasoning mix with cold water and then empty the mixture, sausage, and beans into the crock pot and cook over low for 4-6 hours.
4. Serve over cooked rice.

If you ever were to stay the night at my house, it is quite likely that you would wake up to the aroma of sausage and cheese. Turkey sausage and reduced-fat Colby-Jack cheese to be exact. I often serve these for breakfast to guests because the preparation only requires about five minutes and they are guaranteed to be devoured. Plus, there is no need for fancy dishes or the dish washing process that follows. Breakfast finger-foods are fun for adults and kids. These little crescent rolls would be great for a casual brunch or tailgate for an early football game. With all the savory flavor, nobody would ever guess that they are the least bit healthy.

1. Preheat oven to 375 degrees. Unroll and separate crescent rolls.
2. Squirt a small amount of spicy brown mustard in the center of each unrolled crescent roll.
3. Cut slices of cheese in half to create triangular pieces. Place each triangular half on a crescent roll triangle.
4. Place sausage link at the long end of the crescent roll and roll the roll as you would a plain crescent roll.
5. Line a baking sheet with aluminum foil and lightly spray with cooking spray (easy clean-up)
6. Place rolls on the baking sheet and bake for 15 minutes or until golden brown.

Lately I have grown tired of my usual breakfast foods. While brainstorming some possible alternatives, my mind drifted to a dish that my mom makes every year for Christmas morning. Quiche. Immediately following the cherished memories that I associate with her quiche, came the recollection of the ingredients that make up the savory pie- heavy cream, cheese, bacon, and buttery crust. Those ingredients can easily be compiled into one group- fat. Many people are fooled by the light, fluffy texture of quiche thinking that it is light in terms of dietary concerns. It is actually just the opposite; an average restaurant slice of quiche lorraine (bacon and swiss cheese) ranges from 700-1000 calories. That is not the way that I want to start my day, so I decided to create an alternative. Since much of the fat and calories is provided in the crust of quiche, I opted to make a frittata, which is basically a crustless quiche. I replaced the heavy cream with greek yogurt (so typical of me), swapped full fat cheese for low fat, and substituted turkey sausage in place of the bacon. I also chose to use egg beaters instead of whole eggs. Although I used turkey sausage and onion as my fillings, I cannot wait to recreate this recipe using chopped fresh vegetables. Feel free to experiment with different meats and veggies of your liking, or whatever you may have in your refrigerator. This was delicious and exactly what I need to change up my morning routine a bit. The frittata is full of protein which will help keep you full for longer.

Also, if you have been to my blog before, I hope you noticed my new layout. I designed the cartoon of me and my hobbies. Tracey of Little Bitty Blogs did an amazing job designing the rest of the blog. I am so excited that it finally looks the way I had originally envisioned it.

1. Spray a 10" cast-iron or oven-safe skillet with cooking spray.
2. Saute sausage and onion over medium heat until onion softens.
3. In a medium bowl, mix together egg beaters, greek yogurt, salt, and pepper.
4. Pour egg mixture over sausage and onion. Add 1/4 cup of cheese.
5. Stir to mix, then let cook over medium heat for about 5-7 minutes. The bottom will set but the top will still be runny.
6. Sprinkle the rest of the cheese in the skillet. Place the skillet in the oven and broil for 5 minutes until the cheese is golden and bubbly.