- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 332.9
- Total Fat: 9.3 g
- Cholesterol: 46.6 mg
- Sodium: 678.4 mg
- Total Carbs: 55.0 g
- Dietary Fiber: 8.9 g
- Protein: 22.0 g
Pastalaya (Chicken, sausage and whole grain pasta)Submitted by: MEAUNIQUE
IntroductionWith low fat meat and high fiber pasta, this is a filling tasty dish. With low fat meat and high fiber pasta, this is a filling tasty dish.
8 oz boneless, skinless chicken breast
8 oz pork sausage (about 5 gr fat per serving)
1/2 cup of onion/mixed seasoning blend
2 tbs olive oil
14 oz Penne Pasta
(whole wheat/whole grain or fiber/protien infused)
1 can Rotel tomato
1 sm can tomato sauce
Salt, pepper, garlic powder, cajun seasoning (to taste)
About 2 cups of water or fat free broth
Cut sausage and chicken into bite size pieces.
Sautee sausage, chicken, & onion/seasoning mix with olive oil until seasonings are soft.
Add 1 cup of water and let it cook for 5 minutes or until meat and sausage are fully cooked.
Add tomato sauce, Rotel tomatoes, and 1.5 cans of water (using Rotel can)
Add uncooked pasta (entire box)
Once the mixture begins to boil, lower heat and simmer for about 15 mins or until pasta is cooked to the desired level.
Add salt, pepper, hot sauce, garlic powder, etc. to your taste.
Stir frequently and add water as needed to prevent pasta from sticking to the bottom of the pot.
Cover and let stand for 15 mins or more fbefore serving for best results
Number of Servings: 6
Recipe submitted by SparkPeople user MEAUNIQUE.
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Could you leave out 1 1/2 cups of water and cook pasta separately ??? - 2/28/11
Reply from MEAUNIQUE (2/28/11)
Yes, you can! I would let the mixture cook and simmer for 10 mins before doing that. Watch your fluid levels and add water as needed. Cooking the pasta in the mixture allows it to soak up all the flavors, but you can certainly add cooked pasta after the fact and let it sit longer before serving.