Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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15-Minute Cajun Chicken and Beef Sausage

Monday, February 18, 2019
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Total time
20 minutes
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Preparation time
5 minutes
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Portions
4
Ingredients
or566 grams of chicken breast, cut into 1-inch pieces
or1 tbsp of cajun, spice (7 g)
or2 Beef sausage, cut into 1-inch pieces
or1/2 cup, chopped of onions, raw (80 g)
or1 large red capsicum, chopped (164 g)
or2 medium zucchini, chopped (392 g)
or170 grams of tomatoes, crushed, canned
Preparation
1.
Season chicken breast chunks with the seasoning.
2.
Set a nonstick skillet on high heat. Once the skillet is hot, spray with a little olive oil and toss in the chicken. Sear the chicken for about 6 minutes until the outside edges are charred. Make some space in the skillet and toss in the sausage pieces. Sear for an additional 2 to 3 minutes until the outside edges are seared – vigorously shake the pan to prevent the food from sticking, then dump the chicken and sausage into a bowl.
3.
Place the skillet on MEDIUM heat, lightly spray it with olive oil again, then toss in garlic and onions. Caramelize the onions for 2 minutes and do not let the garlic burn. Then add in the bell peppers and zucchinis. Continuously stir for 3 to 5 minutes until the outside edges of the veggies begin to sear.
4.
Pour in the crushed tomatoes and add the chicken and beef back to the skillet. Toss everything together and cook for an additional 2 to 3 minutes.
5.
Season to taste with sea salt & pepper. Note, if your mixture is “too dry,” simply add tablespoons of chicken broth OR more crushed tomatoes until you reach the desired consistency. You can keep this meal low-carb and enjoy it with cauliflower rice another BOOST of vegetables, or enjoy with brown rice or quinoa.
Nutritional information
Per 100 gPer portion (380 g)% DRI
Energy89 kcal340 kcal17 %
Fat4 g15 g22 %
Fatty acids, total saturated1 g5 g25 %
Cholesterol33 mg125 mg42 %
Sodium125 mg475 mg20 %
Carbohydrate3 g13 g4 %
Sugars2 g7 gremove
Fiber1 g4 g14 %
Protein10 g39 gremove