Chicken and Sausage Ragoût

Gluten Free
Dairy Free
Health score
25%
Chicken and Sausage Ragoût
32 min.
4
318kcal

Suggestions


Welcome to a delightful culinary experience with our Chicken and Sausage Ragoût! This dish is not only a feast for the senses but also caters to those with dietary preferences, being both gluten-free and dairy-free. In just 32 minutes, you can whip up a hearty meal that serves four, making it perfect for family dinners or a cozy lunch with friends.

The star of this ragoût is the combination of tender chicken breast and flavorful smoked turkey sausage, which brings a smoky depth to the dish. Paired with vibrant vegetables like green bell peppers, fresh mushrooms, and aromatic garlic, each bite is bursting with flavor. The Cajun stewed tomatoes add a zesty kick, while the herbs like basil and oregano elevate the dish to new heights.

Not only is this ragoût delicious, but it’s also a nutritious option, clocking in at just 318 calories per serving. The dish is served over a bed of hot, fluffy long-grain rice, making it a satisfying main course that will leave you feeling full and content. Whether you're looking to impress at a dinner party or simply want to enjoy a comforting meal at home, this Chicken and Sausage Ragoût is sure to become a favorite in your recipe repertoire. Dive in and savor the rich flavors that come together in this easy-to-make dish!

Ingredients

  • 14.5 ounce canned tomatoes canned
  • cups rice long-grain hot cooked
  • teaspoon basil dried
  • tablespoons wine dry red
  • 1.5 cups mushrooms fresh quartered
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • large bell pepper green chopped
  • large onion chopped
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon salt 
  • 0.8 pound chicken breast halves boneless skinless cut into bite-sized pieces
  • teaspoon sugar 
  • ounces turkey sausage smoked low-fat thinly sliced

Equipment

  • dutch oven

Directions

  1. Coat a Dutch oven with cooking spray; place over medium-high heat.
  2. Add chicken, and cook 2 minutes, stirring frequently.
  3. Add sausage and onion; saut 1 minute.
  4. Add bell pepper, mushrooms, and garlic; cook 4 minutes, stirring frequently.
  5. Add tomatoes and next 4 ingredients; cook 15 minutes or until bell pepper is very tender.
  6. Remove from heat, and stir in parsley and salt.
  7. Let stand, uncovered, 5 minutes before serving.
  8. Serve over rice.

Nutrition Facts

Calories318kcal
Protein36.61%
Fat14.93%
Carbs48.46%

Properties

Glycemic Index
78.77
Glycemic Load
26.07
Inflammation Score
-8
Nutrition Score
24.270869493484%

Flavonoids

Petunidin
0.25mg
Delphinidin
0.31mg
Malvidin
1.97mg
Peonidin
0.14mg
Catechin
0.58mg
Epicatechin
0.8mg
Apigenin
4.31mg
Luteolin
1.96mg
Isorhamnetin
1.88mg
Kaempferol
0.31mg
Myricetin
0.38mg
Quercetin
8.62mg

Nutrients percent of daily need

Calories:317.95kcal
15.9%
Fat:5.19g
7.99%
Saturated Fat:1.2g
7.49%
Carbohydrates:37.93g
12.64%
Net Carbohydrates:34.56g
12.57%
Sugar:8g
8.89%
Cholesterol:75.69mg
25.23%
Sodium:646.44mg
28.11%
Alcohol:0.79g
100%
Alcohol %:0.24%
100%
Protein:28.66g
57.31%
Vitamin B3:12.84mg
64.18%
Vitamin C:49.89mg
60.47%
Selenium:37.75µg
53.92%
Vitamin B6:1.07mg
53.47%
Vitamin K:44.51µg
42.39%
Phosphorus:340.14mg
34.01%
Manganese:0.66mg
32.91%
Vitamin B5:2.58mg
25.82%
Potassium:903.2mg
25.81%
Vitamin B2:0.37mg
21.98%
Copper:0.39mg
19.6%
Iron:3.06mg
17.01%
Magnesium:64.61mg
16.15%
Zinc:2.31mg
15.39%
Vitamin B1:0.22mg
14.5%
Fiber:3.37g
13.47%
Vitamin A:550.85IU
11.02%
Vitamin B12:0.55µg
9.22%
Vitamin E:1.34mg
8.9%
Folate:34.17µg
8.54%
Calcium:84.17mg
8.42%
Vitamin D:0.16µg
1.05%
Source:My Recipes