20 Starter Make-ahead Recipes & Meal Prep Ideas

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1 20 Starter Make-ahead Recipes & Meal Prep Ideas

2 Hi there! My name is Tammy Kresge and I write the blog Organize Yourself Skinny. In this mini e cookbook, I share my best meal prep tips, and favorite beginner recipes, to jump start your journey to a healthier lifestyle. I hope you find it helpful. Having nutritious wholesome foods ready and available is key to creating sustainable healthy eating habits and weight loss. The best way to do this is to prep your meals ahead of time. There is no point in having a bunch of delicious recipes saved if you don t have time to make them. Prepping food ahead of time allows you to cook when you have the time so you can eat nutritious foods when you don t. Doesn t that sound wonderful? If you want more information on make ahead meals and food prep, or on my other weight loss strategies, then check out my e book, Organize Yourself Skinny. It comes with a bonus 4 week make ahead meal plan to keep you going! Also, check out the Organize Yourself Skinny Facebook Group where readers share tons of food prep ideas and pictures. Here are some of my best food prep tips Create a food prep schedule that works for you. This is so important! DO NOT try to prepare an entire meal plan in one day. Start slow. A suggestion is to begin with a recipe that will make the largest impact on your week when prepped ahead of time. For example, if you struggle with eating a healthy lunch then start with preparing lunches for the week. Or maybe you are running to the vending machine at snack time. If that s the case, try preparing snacks for the week. You know what will work for your lifestyle and schedule. Each week prep a little more. Remember, even the smallest amount of food prep can make a huge difference in your schedule. Do as much or as little as your schedule allows. Don t try new recipes right away. When starting out with food prep it s best to stick with recipes you already know. This way, you re confident in the outcome of the recipe and all you need to focus on is preparing it ahead of time. This is how I started with food prep. I took recipes that I made often, like taco meat and red clam sauce, and prepared them ahead of time and either stored in the fridge or freezer. I was able to focus on what worked, what didn t, and most importantly it allowed me to experience the benefits of having food ready.

3 Purchase food storage containers, bags, bins, plastic wrap, and foil. It s useful to have a variety of sizes depending on the way you choose to store your meals. For example, if you choose to portion out a recipe into individual portions then you will need small to medium containers. On the other hand if you want to store it as one large family meal then you will need larger containers. **Suggested storage containers are listed with each recipe. Here s a blog post I did on my favorite meal prep containers. If you choose to freeze recipes or components of a recipe, make sure to allow enough thaw time when necessary. For example, if you plan to bake a pizza using pizza dough from the freezer set a reminder to take the dough out the night before or in the morning. It s helpful to add your meal plan to the calendar and set reminders. This might seem like too much work but it helps to keep your meal plan on track. There is nothing worse then getting home from work only to find out you forgot to thaw the chicken. Leftovers can be frozen for future recipes or meals. The important thing to keep in mind with food prep is you don t need to prepare the entire recipe ahead of time. Often times prepping components of a meal can be just as time saving. Here are some examples of basic food prep tasks: Trim and cut up chicken or other meats to be recipe ready. Cook and shred meat for recipes. Chop vegetables for recipes (onions, garlic, peppers, etc). Wash fruit. Cook rice or quinoa ahead of time. Both can be stored in the refrigerator or freezer. Put together a snack bin in the refrigerator. Put together smoothie kits. This includes preparing individual bags of smoothie ingredients minus the liquid. In the morning, put the ingredients into a blender, add the liquid, and blend. Make the sauce ahead of time. I hope you enjoy the benefits of make ahead meals and food prep as much as I do. Good luck! Always keep going, Tammy Kresge

4 Coconut Steel Cut Oats Delicious Detox Smoothie 1 tablespoon coconut oil 3 cups hot water 1 cup steel cut oats 1 cup 1% milk ¼ cup shredded coconut 1 teaspoon vanilla maple syrup to serve Heat coconut oil in sauce pan until melted then toast steel cut oats until golden and fragrant. Add in 3 cups of hot water. Bring to a bowl then let simmer for 25 minutes. Add in milk and simmer for another 15 minutes. Stir in vanilla and shredded coconut. Let stand for 5 minutes. Serve in bowls with drizzle of maple syrup. The oatmeal will turn into a perfect porridge consistency. Serving size: ¼ of recipe Calories: 265 Fat: 11 Carbohydrates: 38 Fiber: 5 Protein: 8 2 cups frozen mixed berries 1 medium banana 1 large apple, cored juice of 1 lemon 3 4 inch chunks cucumber ½ cup italian flat leaf parsley 1 cup kale 1 tablespoon chia seeds 1 cup Silk Unsweetened Almondmilk 1 cup water (more if needed) Place all of the ingredients into a blender. Blend on high for 1 2 minutes or until all the ingredients are smooth and blended. Add more water until you get the desired consistency. Make ahead tips This smoothie can be made 1 2 days ahead of time and store in the refrigerator or you can freeze for up to 3 months. Serving size: 3 cups Calories: 222 Fat: 3 Carbohydrates: 47 Fiber: 13 Protein: 5

5 Blueberry Overnight Oats ½ cup rolled oats ½ cup unsweetened coconut milk ½ cup frozen blueberries ⅛ teaspoon pure almond extract ⅛ teaspoon ground cinnamon 2 teaspoons pure maple syrup small tiny pinch of salt 1 teaspoon shredded coconut ½ tablespoon sliced almonds In a pint size glass mason jar add oats, coconut milk, blueberries, almond extract, cinnamon, maple syrup, and salt. Stir until combined. Put lid on and store in the refrigerator overnight. Sprinkle with shredded coconut and almonds. Stir and enjoy. Make ahead tips These overnight oats can be made 2 3 days ahead of time. Serving size: 1 jar Calories: 275 Fat: 8 Carbohydrates: 47 Fiber: 6 Protein: 7 Peanut Butter & Banana Overnight Oats 1 pint size mason jar ½ cup unsweetened almond milk 2 tablespoons powdered peanut butter ½ ripe banana, cut into small pieces (freeze rest for smoothie or another recipe) 1 teaspoon chia seeds ½ cup rolled oats 1 teaspoon unsalted roasted peanuts In a pint size mason jar pour in almond milk. Stir in peanut butter powder until mixed together. Add banana, chia seeds, and rolled oats. Stir until all ingredients are combined. Put mason jar lid on and refrigerate overnight. In the morning, stir oats and add a little more almond milk till you get the consistency you like. Sprinkle peanuts on top and enjoy. Make ahead tips This recipe can be made up to 3 days ahead of time. Serving size: 1 jar Calories: 298 Fat: 9 Carbohydrates: 49 Fiber: 9 Protein: 13

6 Sausage & Egg Breakfast Burritos 1 lb ground breakfast sausage 12 eggs ¾ cup milk 1 cup salsa 1 cup shredded taco cheese 15 medium flour tortillas Using a large skillet, brown the sausage and cook until done (about 8 minutes). Break into small pieces. Combine eggs and milk and whisk together until blended. Add to skillet with sausage. Cook until the eggs are set (about 5 7 minutes). Add in salsa and cheese to the sausage and egg mixture. Cook for another 5 7 minutes or until cheese is melted and eggs are completely cooked. After it is finished cooking let the mixture cool slightly. Lay tortilla flat and then add ⅓ cup of the mixture in center and roll up. Freezing : Wrap each burrito in plastic wrap and then place all into a freezer bag(s). Reheating These burritos reheat better if you take them out and put in the refrigerator the night before. Take burrito out of the freezer bag and plastic wrap. Place in the microwave for 2½ minutes. When you warm up in the microwave place a coffee mug full of water in as well. The steam from the water as it cooks keeps the edges from getting hard. These can also be warmed up in the toaster oven or a panini press. Be careful of some of the juices that might come out when biting into it. Serving size: 1 burrito Calories: 332 Fat: 17 Carbohydrates: 28 Fiber: 2 Protein: 15 Greek Quinoa Breakfast Bowl 12 eggs ¼ cup plain greek yogurt 1 teaspoon onion powder 1 teaspoon granulated garlic ½ teaspoon salt ½ teaspoon pepper 1 teaspoon olive oil 1 (5 ounce) bag baby spinach 1 pint cherry tomatoes, halved 1 cup feta cheese 2 cups cooked quinoa In a large bowl, whisk together eggs, greek yogurt, onion powder, granulated garlic, salt, and pepper. Set aside. In a large skillet heat olive oil and add spinach. Cook spinach until it is slightly wilted, 3 4 minutes. Add in cherry tomatoes and cook until tomatoes are softened, 3 4 minutes Stir in egg mixture and cook until the eggs are set, about 7 9 minutes. Stir the eggs as they cook so they turn out scrambled. Once the eggs are set, stir in the feta and quinoa and cook until heated through. Serve hot. Recipe can be made completely ahead of time and stored in the refrigerator or portioned out and frozen. Heat up on the stove or in the microwave. Serving size: 1¼ cup Calories: 357 Fat: 20 Saturated fat: 8 Carbohydrates: 20 Fiber: 3 Protein: 23

7 Blueberry Banana Baked Oatmeal Cups ½ cup brown sugar 2 eggs 2 ripe bananas, mashed 1 teaspoon pure vanilla extract ¼ cup plain (or vanilla) greek yogurt 1 cup unsweetened coconut milk 3 cups rolled oats ½ teaspoon ground cinnamon 1 teaspoon baking powder ¼ teaspoon salt 1 ½ cups blueberries Preheat oven to 350 degrees. In a large bowl whisk together brown sugar and eggs. Next whisk in the mashed bananas, pure vanilla extract, greek yogurt, and coconut milk. Place on top of the wet ingredients the rolled oats, ground cinnamon, baking powder, and salt. Slowly stir the ingredients together until combined. Don't over mix the batter. Slowly stir in the blueberries. Divide the batter among a 12 cup muffin pan. Flatten batter down with a spoon. Bake for 30 minutes. Remove from the oven and let the oatmeal cups sit for about 5 minutes in the pan. Remove from the pan and serve warm with a little pure maple syrup or let the oatmeal cups cool completely and then store in a container in the refrigerator or freeze in a plastic bag. Make ahead tips The oatmeal cups can be made completely ahead of time and store in the refrigerator up to 7 days or frozen up to 3 months. Serving size: 1 baked oatmeal cup Calories: 176 calories Fat: 3 Saturated fat: 1 Carbohydrates: 35 Fiber: 3 Protein: 5 Banana Chocolate Chip Energy Bites 1¼ cup rolled oats ¼ cup ground flaxseed 1 tablespoon chia seeds ⅓ maple syrup ¼ cup almond butter 1 ripe banana, mashed 1 teaspoon pure vanilla extract 1 teaspoon ground cinnamon ¼ cup semi sweet chocolate chips In a medium to large bowl, mix together all of the ingredients. Cover the bowl and let the batter sit in the refrigerator for 2 3 hours or overnight. The batter will be wet but will firm as it sits. Form into 20 balls. It will be helpful to have your hands wet as you roll the balls. Also, you press the oats into a ball more than actually rolling it. Let the balls sit in the refrigerator for a couple hours or overnight. The balls will firm as they sit. Enjoy for breakfast or snacks. Make ahead tips These banana chocolate chip energy balls can (and should) be made ahead of time. They can be in the refrigerator up to 5 6 days or in the freezer up to 3 months. Let the bites thaw on the counter for 20 minutes or so. Serving size: 1 energy ball Calories: 82 Fat: 3 Carbohydrates: 12 Fiber: 2 Protein: 2

8 Ham & Cheese Quinoa Egg Bake 15 large eggs ¼ cup plain greek yogurt 1 teaspoon onion powder 1 teaspoon granulated garlic ½ teaspoon salt ½ teaspoon pepper ½ lb deli ham, thinly sliced and chopped 1½ cups shredded swiss cheese 2 cups cooked quinoa Preheat oven to 350 degrees. In a large bowl whisk together the eggs, greek yogurt, and spices. Stir in the ham, 1 cup of the swiss cheese, and quinoa. Pour the egg mixture into a 9 x 13 casserole dish coated with cooking spray. Sprinkle the rest of the swiss cheese over top. Bake for 45 minutes or until the center is set and the sides are slightly browned. Let sit for 3 5 minutes and then cut into 10 servings. Make ahead instructions This recipe can be made completely ahead of time, portioned out, and stored in the refrigerator up to 5 days or freezer up to 3 months. Serving size: 1 square Calories: 207 Fat: 11 Saturated fat: 4 Carbohydrates: 9 Fiber: 1 Protein: 17 Greek Mason Jar Salad 5 quart size wide mouth mason jars 10 tablespoons Newmans Own Olive Oil and Vinegar Dressing 1 quart cherry tomatoes, halved 5 mini cucumbers, sliced 1 cup pitted greek olives, sliced or chopped ¾ cup crumbled feta cheese 2 cups chopped or shredded rotisserie chicken 5 cups chopped romaine lettuce Divide and layer all ingredients into mason jars. Start with salad dressing, then tomatoes, cucumbers, olives, cheese, chicken, and end with lettuce. Put mason jar top on and store in refrigerator. When ready to eat pour into a bowl and serve. Make Ahead These can be made up to 5 6 days ahead of time. Serving size: 1 mason jar salad Calories: 449 Fat: 33 Carbohydrates: 14 Fiber: 4 Protein: 24

9 Tomato, Mozzarella & Pasta Mason Jar Salad 10 tablespoons balsamic vinegar dressing 1 quart grape tomatoes 10 ounces fresh mozzarella 2 cups dry whole grain pasta, cooked 10 cups baby spinach 5 quart size mason jar salads Divide ingredients evenly in mason jars starting with dressing, then tomatoes, mozzarella, pasta, and ending with spinach. Place lid on jar and close tight. Shake jar to coat dressing and pour into bowl to eat. Make Ahead These salads can be made ahead of time and will last 5 7 days in the refrigerator. Serving size: 1 mason jar salad Calories: 382 Fat: 22 Carbohydrates: 30 Fiber: 6 Protein: 22 Avocado & Greek Yogurt Tuna Salad 1 ripe avocado ¼ cup plain greek yogurt ½ teaspoon granulated garlic ½ teaspoon onion powder ¼ teaspoon salt ¼ teaspoon black ground pepper 1 tablespoon dill relish 2 (4 ounce) cans high quality tuna fish 1 celery stalk, chopped into small pieces ½ red onion, chopped into small pieces juice from ½ of a lemon In a medium bowl, mash together the avocado and greek yogurt until smooth. Stir in granulated garlic, onion powder, salt, pepper, and relish until combined. Stir in tuna fish, red onion, and celery until all ingredients are coated. Squeeze in lemon juice and stir. Serve on sandwich or with crackers and vegetables. This tuna salad taste even better if you can let it sit for a couple hours. Make ahead instructions This recipe can be made up to 2 days ahead of time. Store in an airtight plastic or glass container in the refrigerator. Serving size: ½ cup Calories: 117 Fat: 4 Carbohydrates: 4 Fiber: 2 Protein: 18

10 Southwest Ranch Chicken Mason Jar Salad 5 wide mouth mason jars 1 lb skinless boneless chicken breast ½ (1.3 ounce) packet Simply Organic Southwest Taco Seasoning Mix 10 tablespoons Southwest Ranch Yogurt Dressing 1 quart grape tomatoes 3 bell peppers (any color) ½ red onion, chopped ½ cup canned black beans, drained 1 avocado, skinned and chopped fresh lime juice 3 jalapeño cheese sticked, chopped 5 ounces chopped romaine tortilla chips Preheat oven to 350 degrees. Sprinkle taco seasoning over the chicken breasts. Bake for minutes or until the chicken is cooked thoroughly and juices run clear. Set aside to cool. Once the chicken is cooled, chop it into chunks. Divide ingredients evenly among the mason jars. Start with the dressing and then add the tomatoes, bell peppers, onions, avocado (squirt with lime juice first), black beans, chicken, cheese, and end with the romaine. Put the lid on and store in the refrigerator for up to 5 days. Serve with crushed tortillas. Make ahead tips These salads can be stored ahead of time in individual containers or as mason jars salads for 5 days. Serving size: 1 mason jar Calories: 395 Fat: 17 Saturated fat: 4 Carbohydrates: 27 Fiber: 9 Protein: 34 Slow Cooker Meatball Subs 1 lb 95% lean ground beef or turkey 1 slice whole wheat bread 3 tablespoons 1% milk 1 large egg 1 tablespoon Worchestire sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon granulated garlic 1 teaspoon onion powder ¼ teaspoon salt ¼ teaspoon pepper ¼ cup unseasoned italian bread crumbs ¼ cup grated romano cheese 1 (25.5 ounce) jar of spaghetti sauce 6 whole wheat hotdog buns ½ cup shredded mozzarella cheese In a medium bowl, combine the bread and milk together until combined and it forms a "paste". Add in egg, Worchestire sauce, basil, oregano, garlic, granulated onion powder, salt, pepper, breadcrumbs, and romano cheese. Mix until completely combined. Mix in the ground beef until the paste mixture is evenly distributed. Roll into 18 meatballs and place on the bottom of the slow cooker. Pour sauce of top. Cook for 7 hours on low in slow cooker. Place 3 meatballs in a roll, sprinkle 1½ tablespoons cheese on top, and enjoy. Make ahead instructions This can be made ahead of time by prepping meatballs, flash freezing, then storing in a bag in the freezer. Place meatballs in the slow cooker frozen and continue with recipe. You might need to add some extra time if meatballs are added frozen. You can also make the recipe completely ahead of time and freeze in portions. Warm up on stove or microwave. Serving size: 1 sub Calories: 376 Fat: 12 Carbohydrates: 43 Fiber: 4 Protein: 28

11 Slow Cooker Shredded Chicken Filling 4 medium chicken breasts (about 2 3 lbs) ½ teaspoon salt ¼ teaspoon pepper ½ teaspoon dried garlic flakes 1 tablespoon dried onion flakes 4 cups water or chicken broth Slow Coooker Sweet & Spicy Shredded Pork lb pork roast ¾ cup pineapple juice 3 tablespoons ancho chili powder 1 tablespoon chipotle chili powder 1 teaspoon granulated garlic 1 tablespoon brown sugar ¼ teaspoon ground cumin ¼ teaspoon salt ¼ teaspoon ground pepper ⅛ teaspoon ground cloves lime Put chicken in slow cooker and season with salt, pepper, dried garlic flakes, and dried onion flakes. Pour water or broth over chicken. Make sure that there is at least 1 inch of water over the chicken. Cook on low for 6 hours. Take chicken out of the slow cooker, transfer to a bowl, and shred. Use in your favorite recipe that calls for shredded or chopped chicken. Serving size: ⅓ cup Calories: 64 Fat: 1 Fiber: 0 Protein: 15 Pour pineapple juice into the slow cooker. In a small bowl, mix together the ancho chili powder, chipotle chili powder, granulated garlic, brown sugar, salt, pepper, cumin, and cloves. Rub half of the spice mixture on the pork and whisk the other half into the pineapple juice. Place roast into the slow cooker, put top on, and cook 9 11 hours on low. (Mine cooked perfectly at 10 hours.) Remove roast from slow cooker and shred in a separate bowl. Add juice from the the slow cooker to meat for flavor and to keep it moist. Squirt lime juice over top and mix together. Add more salt and pepper if desired. Serve warm. Make ahead tips This recipe can be prepped ahead of time into a slow cooker freezer kit. Combine all ingredients into a large freezer bag and freeze. Thaw 24 hours ahead of time in the refrigerator and continue with cooking instructions. You can also cook this completely, portion out, and freeze. Serving size: ¼ cup Calories: 145 Fat: 10 Carbohydrates: 2 Fiber: 0 Protein: 12

12 Slow Cooker Beef Taco Filling 2 slices whole wheat bread ¼ cup 1% milk 2 lbs lean ground beef ½ teaspoon salt ¼ teaspoon freshly ground pepper 2 tablespoons vegetable or olive oil 2 medium onions, minced ¼ cup chili powder 6 garlic cloves, minced 2 teaspoons ground cumin 2 teaspoons ground coriander 1 teaspoon dried oregano 1 8 ounce can tomato sauce 2 teaspoons cider vinegar 2 teaspoons brown sugar (light or dark) 1 14 ounce can black beans *optional In a medium bowl, using a fork, mash together the milk and bread until it forms into a paste. Using your hands mix in the ground beef, salt, and pepper. Set aside ** the bread and milk paste help to keep the beef moist throughout the slow cooking process. In another medium bowl stir together the vegetable oil, onions, garlic, chili powder, cumin, coriander, and oregano. Microwave for 4 5 minutes. Add the onion and spice mixture along with the beef mixture into the slow cooker. Next stir in the tomato sauce, cider vinegar, and brown sugar. Without over mixing break up some of the larger pieces of beef. Cook on low 6 to 8 hours. When done use a spoon to break up the beef into smaller pieces or whatever texture you prefer. If using, stir black beans in. **please note I used a 6 qt slow cooker for this recipe. Serving size: ½ cup taco meat Calories: 198 Fat: 9 Carbohydrates: 13 Fiber: 3 Protein: 18 italian turkey meatloaf parmesan 1 slice wheat bread 2 3 tablespoons 1% milk 1 lb ground turkey ½ lb pound turkey Italian links, casings removed 2 eggs ½ cup unseasoned breadcrumbs ¼ cup grated parmesan/romano cheese 2 teaspoons Italian Seasoning 2 teaspoons onion powder 1.5 teaspoons granulated garlic ¼ teaspoon salt ¼ teaspoon pepper 1 cup shredded mozzarella & provolone cheese, divided 2 cups marinara sauce, divided Preheat oven to 350 degrees. In a large bowl mash together the bread and milk until it forms a paste. Next add in the ground turkey, Italian sausage, eggs, breadcrumbs, grated parmesan/romano cheese, Italian seasoning, onion powder, granulated garlic, salt, pepper, ½ cup of the shredded mozzarella and provolone cheese, and 1 cup of the marinara sauce. Mix all of the ingredients, using your hands, until everything is evenly distributed. Spray a 7 x 11 or 9 x 11 baking dish with cooking spray. Place the meat mixture into the dish and form into a loaf. Spread the remaining marinara sauce over the meatloaf. Bake for 75 minutes. Set oven to broil. Sprinkle the rest of the shredded cheese over top and broil for 2 3 minutes or until the cheese is melted. Remove meatloaf from the oven, let it sit for about 5 minutes, and then serve. Make ahead tips This recipe can be assembled ahead of time and frozen raw. Thaw in the refrigerator overnight and continue with cooking instructions. You may need to add more cooking time if the meat is still frozen. You can also cook the meatloaf ahead of time, portion out, and freeze. Serving size: ⅛ of the recipe Calories: 265 Fat: 13 Carbohydrates: 13 Fiber: 1

13 Calories: 424 Fat: 26 Saturated fat: 10 Carbohydrates: 29 Fiber: 4 Protein: 19 Sweet & Spicy Asian Grilled Chicken ¼ cup soy sauce ¼ cup rice vinegar 1 tablespoon sriracha 1 tablespoon sesame oil 1½ tablespoons honey 1 large garlic clove, grated 1 tablespoon, finely chopped green onions (white and some of the green part) 1 lb boneless skinless chicken breasts In a small to medium bowl whisk together the soy sauce, rice vinegar, sriracha, honey, garlic, and green onion. Place chicken in a plastic bag or shallow dish and pour marinade over the top. Let the chicken marinade 2 3 hours or overnight. Set grill to medium high and grill the chicken for 7 8 minutes on each side or until the chicken is cooked through and no longer pink. Serve with salad, vegetables, or on a sandwich or wrap. Sugars: 7 Make ahead tips The chicken can be prepared in the marinade a few days beforehand. You can also freeze it in the marinade for up to 3 6 months. Take out 1 2 days and let the chicken thaw in the refrigerator before cooking on the grill. Serving size: 1 chicken breast Calories: 234 Fat: 5 Saturated fat: 1 Carbohydrates: 8 Fiber: 0 Protein: 38 Creamy Sausage & Pasta Skillet 1 lb pork cooked kielbasa sausage, thickly sliced 10 ounces sliced white mushrooms 1 tablespoon white whole wheat flour ½ cup chicken broth 1 cup unsweetened coconut milk (or dairy milk) 1 teaspoon granulated garlic 1 teaspoon onion powder ½ teaspoon salt ½ teaspoon pepper 1 cup shredded sharp cheddar cheese 3 cups cooked whole wheat pasta shells sliced green onion for garnish (optional) In a large skillet, brown the sausage on both sides, about 5 minutes. Remove and set aside. In the same pan sauté the mushrooms until soft and cooked, about 3 5 minutes. Once the mushrooms are cooked stir in the flour and cook for another 1 2 minutes. Stir in the chicken broth, coconut milk, spices and bring to a simmer and continue to cook until the sauce has thickened slightly, about 5 7 minutes. Stir in the shredded cheese, cook until melted, and then stir in the pasta. Cook until the pasta is heated through. Stir in the sausage and cook for another minute or until all of the ingredients are hot. Again, the sauce will continue to thicken as it sits. Let sit for about 3 minutes and then stir and serve. Serve with sliced green onion if you are using. sugar is 2 grams. *Make ahead instructions This recipe can be prepared ahead of time into a skillet kit. Or you can make it completely and store in the refrigerator up to 5 days or the freezer up to 3 months. If you store in the freezer I recommend portioning it out into individual portions.