Italian Sausage Casserole

Enjoy an Italian Sausage Casserole featuring either mild or hot sausages depending on your personal tastes.

I've made this with both and love them equally.

What I love about using sausages is that meal prep is so easy.  Most of the flavors are already in the sausage meat.

Here's my take on an Italian Sausage Casserole.  Enjoy.

(Image coming soon.)

Italian Sausage Casserole - Ketogenic

Makes 4 servings

PER SERVING

514 Calories

15.3g Carb

2.8g Fiber

12.5g Net Carbs

38.5g Fat

27.8g  Protein

(66.3% Fat, 9.9% Carbs, 21.7% Protein, 2.1% Alcohol)

INGREDIENTS

11oz (315g) Italian sausages (no sugar, no wheat crumbs), remove from casings and crumble - about 3 to 4 sausages

2.3oz (65g) onions, chopped

5oz (145g) cremini or white mushrooms, chopped

1 tsp oregano

1/2 tsp garlic powder

14oz (398ml) can of tomato sauce (no sugar added), about 1-1/4 cup

2 tbsp avocado oil or olive oil

2oz (60ml) red wine (1/4 cup)

1/2 tsp each salt & freshly ground pepper

6oz (175g) mozzarella, shredded

10.5oz (300g) cooked spaghetti squash (about half a small squash)

DIRECTIONS

Pre-heat the oven to 325F.

Split the spaghetti squash in half, lengthwise.  Scoop out seeds with a soup spoon.  Place cut side down on a microwaveable plate.  Add a tbsp water.  Microwave at 2 minute intervals until the squash is soft.

Use an oven mitt to flip the squash over.  Remove the spaghetti strands with a fork.  Put aside.

In the meantime, in a non-stick pan over medium heat, brown the sausage meat until no longer pink then add the onion and mushrooms.  Cook until onion is tender and mushrooms have released their moisture.  This should take about 20 minutes.

Add the oregano, garlic powder, tomato sauce, oil and wine.  Cover and simmer on low for 20 minutes.

Place the cooked squash in the bottom of a casserole dish.  Add the sausage mixture on top and sprinkle with the mozzarella.

Bake uncovered for about 30 minutes.  To brown the mozzarella, place under the broiler for a minute and watch it carefully.

Let me know if you try the recipe.  I love feedback!

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