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Italian Chicken and Sausage Casserole

Ingredients

  • 3 onions, rough chopped
  • 2 garlic cloves, minced
  • 4 bell peppers, red, green orange or yellow, diced
  • 2-15 ounce can chopped or crushed tomatoes
  • 1- 28 oz can tomato sauce
  • ½ tsp chilli powder
  • ½ tsp cayenne pepper
  • 1 tsp ground cumin
  • Red pepper flakes to taste
  • ¼ cup shredded fresh basil leaves or
  • 2 tbsp dried basil
  • 2 boneless skinless chicken breasts
  • 2 sweet Italian sausage (reduced fat if available)
  • 4 tbsp olive oil (2 tbsp for onions, garlic and peppers and 2 tbsp for chicken and sausage)
  • 3 cups dry whole wheat pasta or brown rice
  • 1 tsp table salt

Directions

  1. In a non-stick skillet, place 2 tbsp olive oil and heat it. Sauté onions, garlic and peppers. Set it aside.
  2. In stock pot, place stewed tomatoes and tomato sauce. Add the sautéed onions, peppers, chili powder, cayenne pepper, cumin and red pepper flakes.
  3. Cut the chicken breasts into bite sized pieces. Cut the sausage into bite sized pieces. Sauté them in skillet with 2 tbsp olive oil until done.
  4. Add chicken and sausage to tomatoes and tomato sauce in pot. Stir. Bring to a boil. Reduce heat. Add fresh basil. Simmer 30 minutes.
  5. Boil pasta or cook rice in separate pan following package instructions with salt.
  6. Serve chicken and sausage over whole wheat pasta or brown rice..

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Other Presentation ideas

Garnish with fresh herbs.

Menu suggestions

Serve with green salad.

Courtesy of:
Patricia Hess MEd, RD, BC-ADM, CDE

Nutrition Facts Servings Per Recipe: 8
 
Amount Per Serving Calories 423
 
Total Fat 10.7g
Saturated Fat 1.7g
Monounsaturated Fat 1.7g
Polyunsaturated Fat 5.8g
Sodium 1162.6mg
 
Total Carbohydrate 58.8 g
(after subtracting fiber =51.5g)
Dietary Fiber 7.3g
 
Protein 25.9g

Exchanges per Serving

3 Starch
3 Lean Meat
1 Vegetable
 
3 Carbohydrate Choices