Cajun Sausage Penne

Cajun Sausage Penne

This Cajan Sausage Penne is delicious and so quick and easy to make. We suggest using chicken or turkey sausage, but you can make this dish with any type you like.

CAL P/SERVE
480
kJ P/SERVE
2010
FAT P/SERVE
17.0g
CARBS P/SERVE
58.6g
PROTEIN P/SERVE
18.3g
SUGAR P/SERVE
9.7g
SODIUM P/SERVE
481g
FAT
%
4%
ENERGY RDI%
23.1%

Just keep in mind that chicken and turkey sausages may have less fat than other sausages and using alternatives may change the nutritional composition of the recipe.

Ingredients

  • 1 onion, sliced
  • 3 large cloves garlic
  • 2 cup chicken stock, salt reduced
  • 1 can diced tomatoes
  • 4 tbsp. tomato paste
  • 3 tsp. brown sugar
  • 1 tsp. ground cumin
  • 1 tsp. Cajun Seasoning
  • ¼ tsp. cayenne pepper
  • 1 small chilli or 1 tsp. chilli paste
  • Cracked Pepper for seasoning
  • 4 chicken or turkey sausages, casing removed, chopped into chunks (less than 18% fat)
  • 1 large red capsicum sliced (bell peppers)
  • 1 large green capsicum sliced (bell peppers)
  • 4 cups dried penne

Method

  1. Cook penne as per instructions, under cook so still with bite. Drain and set aside until ready.
  2. In a large non- stick frypan, heat oil and cook onion for 5 mins, then add the sliced capsicums.  Cook for a further 5 mins.  Place on a plate.
  3. Now cook the sausage chunks, keeping separated.  Doesn’t have to be cooked all the way through just as long as you have seared on all sides.  This should take approx. 4 mins. 
  4. Now add the onions and capsicum back to the pan with the sausage.  Add the crushed garlic, stirfrying so the garlic doesn’t burn.
  5. Now add the canned tomatoes, chicken stock, sugar, cumin, Cajun seasoning, pepper and chilli.  Simmer for 5 mins. Taste, if more cumin or chilli needed add some more.
  6. Now add the tomato paste to thicken the sauce, simmer a further 5 mins.  Season with cracked pepper.
  7. Now run your penne under water to separate.  Add to pan. Simmer, stirring for 5 mins until penne has heated and incorporated with sauce.
  8. Serve on large platter, with a large salad.  Option to grate fresh parmesan cheese over to serve.

Nutrition Table

Servings: 6 Serving size:422g
Average Serve Average 100g
Energy 2010 kJ 477 kJ
  480 Cal 114 Cal
Protein 18.3 g 4.4 g
Fat, total 17.0 g 4.0 g
- Saturated 5.0 g 1.2 g
Carbohydrate 58.6 g 13.9 g
- Sugars 9.7 g 2.3 g
Sodium 481 mg 114 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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