Simple Low Calorie Veggie Sausage Dish

"Its fast, its easy, its low fat/calorie and full of flavor. all my favorite things in a recipe. I made it up, I call these recipe's my: 'whatever is in the fridge' series. Sometimes it hits sometimes it misses. this is definitely a hit! The BOCA brand Italian Sausage is the most commonly available but I used Tofurkey brand sun-dried Tomato Italian sausage and that is my favorite. Also, the crushed red pepper flakes are not for the weak! Omit them for a milder flavor."
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Ready In:




  • Boil Gnocci.
  • Chop sausages into 1/2 inch pieces, add oil to a frying pan, and put sausage into pan so each piece is lying flat, and simmer on low setting for 3-5 minutes, just until the sausage is browned to your liking (i tend to like mine almost black).
  • Once the sausages are browned, add Crushed tomato and diced tomato directly into the pan, along with oregano, garlic, basil and parmesan cheese, red pepper if desired. Mix ingredients well and cover pan.
  • Once the gnocci is boiled, drain it and add it along with the green beans to the sausage sauce mixture. the spices need 15-20 minutes to incorporate into the sauces.
  • *Spicy lovers note: make this dish a day in advance, the red pepper flakes need much more time to spread into the mixture*.

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I'm 26 and have been experimenting in the kithcen since I was 5 years old. Something always attracted me to the stove, and I aspire to run a professional kitchen someday. I am a vegetarian, and enjoy recreating classic comfort foods without meat. THis means either using a meat substitute or making my own meat substitutes from scratch ( 2 years ago I made a home made vegetarian turkey and my friends carnivorous husband ate more of it than I did ) Most recently, I have become obsessed with low calorie cooking. My goals are to make the largest portions of food with as little fat and calories as possible without losing any flavor. I developed, manufacturd and sell my own line of dry spice mixes in my community ( . I started the company in February of 2006, and so far, it has gotten me a job running a snack bar for a Theater show, an article in a local magazine, and I have an opportunity to present my recipe's and business model to a local pub owner (later this week actually). I am also working on publishing some of my vegetarian and low calorie recipe's before this summer.
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