Jazzy Jambalaya Pasta

When you’re craving hearty and hot but want to keep the calories in tow, this is the recipe to turn to. Peppered with spicy sausage in an antioxidant rich tomato sauce, there’s a lot of satisfying spicy eating to savour without committing a caloric crime.
Serves: 4
Prep Time: 10 min
Cook Time: 30 min

Ingredients

3 boneless, skinless chicken breast(s)
or
6 boneless, skinless chicken thighs
2 hot italian turkey sausage
1 red onion(s), large
or
1 white onion, large
4 cloves garlic, minced4 cloves
3 stalks celery, thinly sliced
1 green pepper(s), large, chopped
28 oz plum tomatoes, canned
or
6 tomato(es), large, fresh, chopped
1 tsp oregano, dried
1 tsp thyme, dried
1/2 tsp cayenne pepper
1/2 tsp black pepper, ground
1/2 tsp cumin, ground
1/2 cup parsley, coarsely chopped
12 oz fettuccine, cooked
or
12 oz spaghetti, cooked

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Lightly coat the bottom of a large wide saucepan with oil or spray. Add the chicken and cook over medium-high heat until golden, about 3 minutes a side. Remove to a bowl. Add the sausage and cook until lightly browned, 4 to 6 minutes. Both will be cooked more later. Add to the chicken.

  2. While chicken and sausage are cooking, coarsely chop the onion. After removing sausages from the pan, add the onions and a little oil if necessary. Reduce the heat to medium-low. Add the garlic. Stir often for 3 minutes. Stir in the celery and pepper.

  3. Then add the entire contents of the can of tomatoes or the fresh tomatoes. Increase heat to medium. Coarsely break up canned tomatoes. Sprinkle with all the seasonings and stir in. While this is coming to a boil, slice the chicken and sausage into bite-size pieces and stir into the sauce along with any juices that have collected on the plate. Once it comes to a boil, lower heat if necessary so sauce boils gently. Cook, uncovered and stirring often, until sauce is as thick as you like, about 15 minutes. Stir in parsley and toss with pasta.

Nutrition Info

Per 660 g serving Amount
Calories480
Protein57 g
Fat7 g
Saturated Fat2 g
Carbohydrate44 g
Fibre6 g
Sugar12 g
Cholesterol130 mg
Sodium910 mg
Per 660 g serving % Daily Value
Potassium27
Calcium10
Iron40
Vitamin A45
Vitamin C160
Vitamin B681
Vitamin B1244
Folate50
Zinc33