Get ready to spice up your dinner routine with a dish that’s bursting with flavor and packed with wholesome ingredients! Our Lighter Cajun Sausage Pasta is not only a delightful twist on traditional Cajun cuisine but also a quick and easy meal that can be whipped up in just 30 minutes. Imagine savoring the zesty kick of Cajun chicken sausage, perfectly paired with vibrant bell peppers and juicy tomatoes, all tossed with whole wheat penne pasta for a healthier twist. Whether you're cooking for family or impressing guests, this recipe will have everyone coming back for seconds. Ready to dive into a bowl of deliciousness? Let’s get cooking!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Cajun
Serves: 4 servings
Ingredients
- 8 ounces whole wheat penne pasta
- 1 pound Cajun chicken sausage, sliced
- 1 bell pepper, diced
- 1 onion, diced
- 2 cups diced tomatoes
- 1 teaspoon Cajun seasoning
- Salt and pepper to taste
- Fresh basil for garnish
Instructions
- Fill a large pot with water and add a pinch of salt. Bring to a rolling boil over high heat.
- Add whole wheat penne pasta to the boiling water and cook according to package instructions, typically 8-10 minutes, until al dente. Drain and set aside, reserving 1/4 cup of pasta water.
- Heat a large skillet over medium-high heat. Add sliced Cajun chicken sausage and cook for 3-4 minutes, stirring occasionally, until the sausage is lightly browned and heated through.
- Remove sausage from the skillet and set aside on a plate. In the same skillet, add diced onions and bell peppers. Sauté for 4-5 minutes until vegetables are soft and slightly caramelized.
- Add diced tomatoes to the skillet, stirring to combine with the vegetables. Sprinkle Cajun seasoning, salt, and pepper over the mixture.
- Return the cooked sausage to the skillet and stir to combine with the vegetables and tomatoes. Cook for an additional 2-3 minutes to meld flavors.
- Add the cooked pasta to the skillet, tossing gently to combine. If the mixture seems dry, add reserved pasta water to help create a light sauce.
- Taste and adjust seasoning as needed with additional salt, pepper, or Cajun seasoning.
- Transfer to serving plates and garnish with fresh basil leaves. Serve hot and enjoy your Lighter Cajun Sausage Pasta!
Tips
- Cook Pasta Al Dente: To ensure your pasta retains a perfect bite, cook it just until al dente according to package instructions. This will help it hold up in the sauce without becoming mushy.
- Sauté for Flavor: When cooking the sausage, make sure it gets a nice browning. This adds depth and richness to the overall flavor of the dish.
- Adjust the Spice: If you prefer a milder dish, feel free to reduce the amount of Cajun seasoning. Conversely, if you love heat, don’t hesitate to add a bit more for an extra kick!
- Use Fresh Ingredients: Fresh vegetables will enhance the taste and texture of your pasta. Opt for ripe tomatoes and vibrant bell peppers for the best results.
- Pasta Water Magic: Don’t forget to reserve some pasta water! Adding a splash of it to your skillet can help create a silky sauce that clings beautifully to the pasta.
- Garnish for Presentation: A sprinkle of fresh basil not only adds a pop of color but also brightens up the dish with its aromatic flavor.
- Meal Prep Friendly: This dish can be made ahead of time and stored in the refrigerator for up to three days. Just reheat and enjoy a quick, flavorful meal any night of the week!
Nutrition Facts
Calories: 380kcal
Carbohydrates: 40g
Protein: 25g
Fat: 12g
Saturated Fat: 4g
Cholesterol: 75mg
