Ghetto Fab Sausage and Crouton stir fry...

Well, the Ghetto Fab kitchen has been closed for renovations that make it more ghetto fabier. But today it opened briefly for a lunch time treat that takes about ten minutes to make and you might even try out on your own.

I used two pans but you could go down to just one with a little creativity, but I'm trying to get my cast iron pans from Christmas broken in and properly seasoned so I am using the heck out of them.

Ingredients:

1 Green pepper
1/4 red onion, medium
1 Roma tomato
1 Vegan field roast sausage (Carnivorous readers may use real meat)
2 slices 100% whole wheat bread
1 tablespoon coconut oil
2 cloves of garlic minced
Non Stick Coconut oil spray (or your fave-o-rite variety)
Now I use Cast iron pans and so I threw them both on the Ghetto Fab stove; replete with a fresh chip in its ceramic facade from a recent 'Banging the new cast-iron pan on the stove at the wrong angle" incident.

This resulted in a new look for the oven that makes it oh-so-ghetto-fabulous-er that I could probably blog all about that for the next three days.

But I wont.

Pan 1- gets the spray, Pan 2 gets the coconut oil. Both go on low heat in order to gradually warm up and avoid burning down the kitchen.

Safety Note: Do not burn down your kitchen... unless you want a new kitchen, at which point ... see below.

Prison Note: Do not admit to burning down your own kitchen for insurance purposes.

Cut the tomato and slice into thin slices, set aside.

Chop the pepper and onion into stir fry like slices. Throw them in Pan one with the non stick spray. As an option, sprinkle a bit of black pepper onto them when they first hit the pan.

Next Stack the two slices of bread on the cutting board. Take out your ginsu knife and slice, dice, and cut that bread into little crouton sized squares.

Don't forget to stir the pepper and onions, they're starting to burn!

Now take the garlic and sprinkle it evenly across the bottom of the pan of melted coconut butter. I do this because it lends the garlicky flavor to the oil. Let it kind of baste like this for a minute or two. But don't let it burn. Stir when necesary it will brown a little.

Stir the peppers and the onions again! Are you trying to burn down your kitchen? I knew it! Remember our little talk earlier? Ixnay on the urndbay!

Now throw the bread croutons into the pan with garlic and stir them often. They will soak up most of the coconut oil, but they will also toast in the pan. They will pick up most of the garlic too. As a substitute you can use garlic salt- which ups the sodium.

Next cut the sausage up into little chips (coin shaped slices) and add them to the pepper and onion mix which should be browning slightly. Stir often, until it starts to brown.

Once the Croutons look toasty and 'yummy to your tummy', scoop them out onto your plate. If there is oil still in the pan do not pour this on the plate. You do not need that stuff. Set that pan aside. Next scoop the pepper onion and sausage mix onto the croutons. Last dress it all nicely with the tomato slices to make it pretty.

Enjoy.

Read more (the same) here http://www.myfitnesspal.com/blog/JasonSwetland/view/ghetto-fab-sausage-and-crouton-stir-fry-its-vegan-205122