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Easy, Low Fat, Mussel and Chicken- Sausage Recipe

Easy, Low Fat, Mussel and Chicken- Sausage Recipe

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Easy, Low Fat, Mussel and Chicken- Sausage

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Ingredients:

Serving

1 lb chicken sausage , cut in bite sized pieces
2 lbs mussels
1 (28 oz) can crushed tomatoes
3 tbsp garlic, chopped
1 garlic clove, for the bread
2 bell peppers, chopped
1 large sweet onion, chopped
14 oz stock ( any kind you have)
1 1/2 cups white wine
1/2 tsp cayenne pepper
1/2 tsp black pepper
red pepper flakes , to taste
crusty rolls or bread

Directions:

In a large skillet cook sausage, onions, peppers and chopped garlic until cooked through, about 10 minutes.
Add crushed tomatoes, stock, cayenne, black pepper and pepper flakes .
Do not add the wine yet!
Cook over medium high heat to reduce liquids.
Toast unbuttered rolls or bread.
Once sauce is reduced, add wine and mussels, cover and cook until shells open, about 5 minutes.
Slice whole garlic clove in half and rub raw sides on your warm, toasted rolls.
Serve in a big wide bowl with bread for dipping. Also great over rice.
Although this should serve 4, my DH and I eat this all, EASILY!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	669.38 Kcal (2803 kJ)
Calories from fat	286.76 Kcal
		% Daily Value*
Total Fat	31.86g	49%
Cholesterol	142.85mg	48%
Sodium	2025.32mg	84%
Potassium	1350.33mg	29%
Total Carbs	25.42g	8%
Sugars	8.61g	34%
Dietary Fiber	1.98g	8%
Protein	52.18g	104%
Vitamin C	84.5mg	141%
Vitamin A	1.5mg	49%
Iron	35.6mg	198%
Calcium	123.6mg	12%

Amount Per 100 g
Calories	95.78 Kcal (401 kJ)
Calories from fat	41.03 Kcal
		% Daily Value*
Total Fat	4.56g	49%
Cholesterol	20.44mg	48%
Sodium	289.8mg	84%
Potassium	193.21mg	29%
Total Carbs	3.64g	8%
Sugars	1.23g	34%
Dietary Fiber	0.28g	8%
Protein	7.47g	104%
Vitamin C	12.1mg	141%
Vitamin A	0.2mg	49%
Iron	5.1mg	198%
Calcium	17.7mg	12%

* 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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