Crazy Cajun Pasta on the Lighter Side |
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Prep Time: 25 Minutes Cook Time: 20 Minutes |
Ready In: 45 Minutes Servings: 3 |
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Presented By: Xander Carey, The Food Dude Ingredients:
4 ounces turkey sausage |
1/2 lb chicken (cut into chunks) |
1/2 red pepper |
1/2 green pepper |
1 clove garlic |
1/2 medium yellow onion |
1 small chili pepper |
1 small tomato (diced) |
2 tablespoons extra virgin olive oil |
pasta, of choice |
cayenne pepper |
cajun seasoning |
salt |
Directions:
1. This is a great dish for the changing seasons as it has a great amount of vitamins, antioxidants, the carbohydrates for energy, and to top it all its light.
2. To Prepare: Cook Pasta according to the instructions.
3. Due to the low level of oils in the turkey sausage, add two tablespoons of Extra Virgin Olive Oil to the pan to warm.
4. Cook sausage half way and then add chopped chicken to cook.
5. When the chicken is done, add all vegetables to the same pan.
6. When adding the Chili, put it in whole.
7. Add seasonings to taste.
8. Dare I say the phrase use a pinch of each, but it quite literally is a small amount of each for seasoning this dish.
9. After the first round of seasoning mix all ingredients well and let cook into the food for a minute or two, then sample.
10. Adjust according to personal preference.
11. Remember you can always add more, but you cant take it out.
12. Drain the Pasta well, sprinkling and mixing with a small amount of oil while warm.
13. Place pasta in a large bowl.
14. Place the other ingredients in the bowl and mix together well.
15. Mix in your diced tomato.
16. Serve in warm bowls, garnish with chopped fresh parsley and if you would like top with some low-fat Parmesan cheese (or other cheese of your choice).
17. More traditional dishes have this with a thickened substance like tomato paste/sauce or a cream reduction.
18. This version is healthy and will leave you feeling light instead of weighed down.
19. Get your kids into the kitchen with you and remember HAVE FUN!
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