Tuesday, May 22, 2012

Champion Nutrition Recipe of the Week - Kielbasa, Sauerkraut & Summer Salad

We've been pretty busy around our house lately - running from one appointment to another, to yet another, all while maintaining our regular responsibilities (work, family, etc). Fast food has been the name of the game - and I don't mean drive-thru, I mean real, clean food that gets from prep to plate FAST! Today I've got two recipes for you... a main dish and a side salad... and they are YUM! and they are QUICK! Woot!

Kielbasa and Sauerkraut
makes 8 servings

1 large kielbasa link (I use Pedersen's Farms)*
1 container (about 16 Tbsp) raw sauerkraut

Slice sausage and toss in hot skillet (med-high). Do not add oil or spray to the pan.
Continue to toss until pieces are becoming lightly browned.
Add the raw sauerkraut and heat through.
Serve. (yeah, it's that simple!)

Tip: Increase the protein by adding chopped chicken breast to the cooking sausage.

Nutrition per serving: 175 calories, 8 g protein, 1 g carb, 15 g fat, 390 mg sodium.

*Look for a brand that is uncured, has only recognizable ingredients, and is low in sodium. Great brands include Pedersen's Farms, Applegate Farms, Wellshire Farms, and Open Nature. Experiment with different types, too - chicken, turkey, beef, pork... check the labels to find the one that best suits your nutritional needs.

Summer Salad
makes 2 servings

1 cucumber
1 tomato
1 pepper (any color or type)
2 Tbsp rice vinegar
1 Tbsp toasted sesame oil
1 Tbsp crumbled feta, finely crumbled

Wash all veggies.
Using a vegetable peeler, slice up the cucumber into large peels.
Chop the tomato and pepper.
Toss the veggies in a bowl and add the vinegar and oil. Cover and shake well.
Divide onto two plates and sprinkle with the feta.

Tip: To reduce fat, eliminate the sesame oil and reduce feta to 1 tsp (finely crumbled).

Nutrition per serving: 114 calories, 2 g protein, 8 g carb, 8 g fat, 2 g fiber, 59 mg sodium.



  1. This looks delicious! How did you shave your zucchini so thin? :D

    1. Hi! It's cucumber, and it's done with a simple vegetable peeler :-) Just keep peeling! ;-)