Wed July 11, 2018


"Fight Club" 3 Rounds, 1 min at each station Thrusters (95/65 lb) Power Cleans (95/65 lb) Box Jump-Overs (24/20 in) Pull-Ups Assault Bike Cals Rest

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Cabbage & Sausage Foil Packets

by Coach Courtney, RD www.vitalitynutrition.ca

Do you hate doing dishes? Me too! That's why I looooove this recipe.

This simple recipe can be prepared in the oven but it is also perfect for camping or BBQ season. This foil packet recipe is an effortless meal being both quick to assemble and clean-up. You can reduce the carbohydrates by using only cabbage instead of cabbage and potatoes. You can reduce the fat using low-fat sausage or eliminating the butter in the recipe. I used sweet potato but you could use white potato as well!

I used the Connie's Kitchen Feta & Spinach Sausage from Costco but have also used the Freybe Turkey and Chicken Sausage from Costco. Search out a sausage with less fat per serving - there are usually a variety of options at any grocery store (or choose your favorite, higher fat sausage - totally up to you!).

The trick to ensure the recipe turns out perfectly is to add some liquid to the packet. The steam helps the flavors mingle together and cooks the veggies until they are perfectly tender. The problem with adding liquid to foil packets is that the liquid pours out. To remedy this, simply add an ice cube! This provides the perfect amount of liquid and makes sealing up the packets super easy and leak free! If you do add extra cabbage, you may not need the ice cube as the veggies will provide additional water to the packet.

The recipe below yields one serving. You could make a large serving in the packet but I like that guests could have the option to individualize their packet with more or less veggies, butter, potato, etc.

Ingredients:

  • 200g cabbage, (about 2 cups raw)

  • 150g potato (1/2 medium potato)

  • 50g onion (1/4 of a small onion)

  • 1 sausage (I used Connie's Kitchen in the Feta & Spinach flavor)

  • 7g butter (1/2 tablespoon)

  • 1 clove garlic, grated

  • salt and pepper

  • 1 small ice cube

Directions:

  1. Cut the cabbage, potato, onion, and sausage into rough chunks.

  2. Add all of the ingredients to the foil packet (including the ice cube!)

  3. Tightly seal the packet

  4. Broil at 500F for 30-35 minutes. You could also cook them on the BBQ or campfire!

  5. Let rest for 10 minutes before serving.

Yields: 1 Servings

Nutrition Facts

Calories: 396

Carbohydrates: 45g

Fibre: 9g

Protein: 23g

Fat: 16g


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