Andouille and Chicken Creole Pasta

Health score
18%
Andouille and Chicken Creole Pasta
45 min.
8
417kcal

Suggestions

Ingredients

  • 0.5 pound andouille sausage diced
  • 0.3 cup cornstarch 
  • 3 tablespoons creole seasoning 
  • 14.5 ounce chicken broth fat-free canned
  • 8 ounces mushrooms fresh sliced
  • 2 teaspoons garlic powder 
  • 1  bell pepper green seeded sliced into strips
  • 4  green onions chopped
  • 2 teaspoons lemon pepper 
  • 2 tablespoons butter 
  • 1 cup milk 2%
  • 16 ounce linguine pasta 
  • 1  bell pepper red seeded sliced into strips
  • 2  chicken breast halves boneless skinless cut into strips
  • 0.5 cup water cold

Equipment

  • frying pan
  • pot

Directions

  1. Melt the margarine in a large skillet over medium-high heat. Cook sausage and chicken with the Creole seasoning until the meat is about halfway done.
  2. Add the mushrooms, green onion, green pepper and red pepper.
  3. Saute over medium heat until the mushrooms begin to shrink, about 10 minutes.
  4. Stir in the chicken broth and milk, season with lemon pepper and garlic powder, and reduce the heat to medium-low. (Now is a good time to start boiling water for the pasta.)
  5. Mix together the cornstarch and cold water until dissolved - I like to use a coffee mug. Stir into the skillet. Cook, stirring gently, until the sauce returns to a boil. Boil for one minute, then remove from heat and set aside.
  6. Serve hot over cooked pasta.
  7. Place pasta in a large pot of lightly salted water. Boil for 8 to 10 minutes, or until pasta is al dente.
  8. Drain.

Nutrition Facts

Calories417kcal
Protein20.69%
Fat28.71%
Carbs50.6%

Properties

Glycemic Index
27.13
Glycemic Load
17.81
Inflammation Score
-8
Nutrition Score
20.404782606208%

Flavonoids

Luteolin
0.79mg
Kaempferol
0.09mg
Quercetin
1mg

Nutrients percent of daily need

Calories:416.6kcal
20.83%
Fat:13.31g
20.48%
Saturated Fat:3.88g
24.25%
Carbohydrates:52.79g
17.6%
Net Carbohydrates:49.23g
17.9%
Sugar:5.29g
5.88%
Cholesterol:44.82mg
14.94%
Sodium:529.6mg
23.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.59g
43.18%
Selenium:55.78µg
79.68%
Vitamin C:34.57mg
41.9%
Vitamin B3:7.41mg
37.03%
Manganese:0.7mg
35.19%
Vitamin A:1538.9IU
30.78%
Phosphorus:285.68mg
28.57%
Vitamin B6:0.54mg
26.78%
Vitamin B2:0.33mg
19.62%
Potassium:603.71mg
17.25%
Copper:0.33mg
16.63%
Vitamin K:16.75µg
15.95%
Vitamin B5:1.53mg
15.25%
Magnesium:57.37mg
14.34%
Fiber:3.56g
14.24%
Zinc:2.12mg
14.11%
Vitamin B1:0.21mg
13.99%
Iron:1.86mg
10.34%
Vitamin B12:0.61µg
10.14%
Vitamin E:1.38mg
9.23%
Folate:33.06µg
8.26%
Calcium:68.18mg
6.82%
Vitamin D:0.48µg
3.21%
Source:Allrecipes