Crazy Cajun Pasta on the Lighter Side Recipe

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Crazy Cajun Pasta on the Lighter Side
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Ingredients
13
Count
Nutrition
354
Calories
Total time
45
Minutes
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Ingredients:

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 can’t 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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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 354.07 Kcal (1482 kJ)
Calories from fat 236.29 Kcal
% Daily Value*
Total Fat 26.25g 40%
Cholesterol 96.38mg 32%
Sodium 283.88mg 12%
Potassium 467.13mg 10%
Total Carbs 6.54g 2%
Sugars 2.86g 11%
Dietary Fiber 1.78g 7%
Protein 22.03g 44%
Vitamin C 70.8mg 118%
Iron 1.3mg 7%
Calcium 29.5mg 3%
Amount Per 100 g
Calories 155.58 Kcal (651 kJ)
Calories from fat 103.83 Kcal
% Daily Value*
Total Fat 11.54g 40%
Cholesterol 42.35mg 32%
Sodium 124.74mg 12%
Potassium 205.26mg 10%
Total Carbs 2.87g 2%
Sugars 1.26g 11%
Dietary Fiber 0.78g 7%
Protein 9.68g 44%
Vitamin C 31.1mg 118%
Iron 0.6mg 7%
Calcium 13mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.9
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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