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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Sausage Gumbo

For Step 3 of the ITG Diet Plan



For 4 people ()


  • 12 ounce(s) spicy turkey or chicken sausage links, removed from casings
  • 2 teaspoon(s) extra virgin olive oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon(s) Cajun seasoning
  • 4 cup(s) chopped tomatoes
  • 4 cup(s) Low Sodium Chicken Broth
  • 2.5 cup(s) frozen chopped okra
  • 0.75 cup(s) grated cauliflower (rice substitute)
  • 1 bunch scallions, trimmed and sliced

Sausage Gumbo Directions

  1. Cook sausage in Dutch oven on medium-high heat, break up into small pieces with spoon until cooked for about 5 minutes. Transfer over to container layered with paper towels.
  2. Return the pan to medium-high heat and add oil. Add onion and cook, stirring often until translucent for 2 minutes.
  3. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, for 30 seconds.
  4. Cook, stirring to coat the vegetables, until softened, about a minute.
  5. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes.
  6. Stir in broth, cover, increase heat to high and bring to a boil.
  7. Return the sausage to the pan, along with okra and cauliflower rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes.
  8. Serve sprinkled with sliced scallions as garnish.
  9. Recipe courtesy of eatingwell.com

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