Pasta with Red Peppers, Sausage and Olives

Mmmmm.... In this recipe, a short list of flavor-rich ingredients come together to create a quick and easy week-night meal that everyone is bound to enjoy. My husband was pleasantly surprised with the delightful flavor upon his first bite and my girls gobbled up everything but the red peppers (someday they will enjoy that nutrient-rich sweet-peppery flavor!). Serve it with some fresh-cut fruit, a green salad or a steamed green vegetable on the side.  Now that whole wheat pasta is so available at our grocery stores, I don't use white pasta any more at all.   Finally got my husband switched over!  Yay!



I must admit, I have not always been a fan of sausage. My rule has been that.... I don't cook with it, I don't eat it for breakfast, and if I find it on my pizza, I quickly discard it -- offended that it was even there in the first place.

I like rich flavors and spice, so what's my problem? GREASE. I hate that greasy mouth-feel. You know, when your whole mouth gets coated with the stuff, like a messy lubricant, and you can't really enjoy the true flavors that the food has to offer? It makes me feel like a sloppy eater. Not to mention all those saturated fats your consuming.

Lately I have experimented with lean turkey sausage-- it's spicy and flavorful, yet it doesn't have so much grease! Use it choosingly and it can thoroughly boost the flavor of a dish. It has been a hit for me in soups with white beans and swiss chard and... well.... this pasta dish.



Pasta with Red Peppers, Sausage, and Olives
(adapted from Cooking Light)
Yield: 4 servings (serving size: 1 1/2 cups)

8 ounces uncooked medium short pasta (use whole wheat)
1 teaspoon olive oil
3 cups (1/4-inch-thick) slices red bell pepper, each cut in half crosswise
1/2 teaspoon salt, divided
8 ounces turkey (or chicken) Italian sausage
1 teaspoon dried oregano
1 garlic clove, minced
1 cup canned white beans, drained and rinsed
3/4 cup (3 ounces) crumbled feta cheese
1/3 cup sliced pitted kalamata olives
1/4 teaspoon freshly ground black pepper

Cook the pasta according to package directions, omitting salt and fat. Drain the pasta in a colander over a bowl, reserving 1/2 cup cooking liquid.

Heat oil in a large nonstick skillet over medium-high heat. Add the bell pepper and 1/4 teaspoon salt; sauté 2 minutes. Remove casings from the sausage. Add sausage, oregano, and garlic to pan; cook 4 minutes or until sausage is done, stirring to crumble sausage. Add pasta, white beans, reserved cooking liquid, 1/4 teaspoon salt, cheese, olives, and black pepper; cook for 2 minutes or until thoroughly heated, stirring frequently.
Note: To boost the nutritional profile, add the whole can of beans and use whole wheat pasta. Wilted spinach would also be a good addition.

Sauteed Chicken Breast with Peppers and Feta

This dish relies on it's simple ingredients for its robust flavor.... the sweetness of the red bell peppers and onions, the saltiness of the feta, and the fruitiness of the kalamata olives. The ingredients come together effortlessly creating a flavorful entree that is simple, fast and delicious. Great for a healthy weeknight meal. And even better.... you can do it all on your stove top! No need to fire up your oven in the heat of the summer.

Sauteed Chicken Breast with Peppers and Feta

3 tablespoon all-purpose flour
1 1/2 tablespoon chopped fresh thyme (you can sub 1 tsp dried)

1/2 teaspoon black pepper
1/2 teaspoon salt
4(4-ounce) skinned, boned chicken breast halves or two large chicken breast, pounded and cut into two pieces.
1 teaspoon olive oil

1 tsp butter

1 1/3 cup or 1 large red bell pepper strips
1 cup vertically sliced red onion
1 cup sliced zucchini

2/3 cup fat-free, less-sodium chicken broth
2 teaspoon white wine vinegar
1/2 cup crumbled feta cheese, divided
2 tablespoons diced kalamata olives (optional)

Put one piece of chicken in a zip-lock bag. Pound chicken with a meat mallet to 1/4-1/2 inch thickness. Repeat with all chicken.

Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture. Heat oil and butter in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm.

Add bell pepper, onion, zucchini, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. Spoon bell pepper mixture into a bowl; stir in 1/4 C cheese. Return chicken to pan, and sprinkle with 1/4 C cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 4 plates, and top each serving with a chicken breast half. Sprinkle with diced kalamata olives.

My husband is a little wary of red bell peppers, but even he gave this pepper-laden plate a thumbs up. He said it was "surprisingly delicious considering the ingredients". My kids loved the feta and the chicken, but it was hard to sell them on the peppers. If you suspect the same with your kids, serve this meal with an additional green vegetable that you know they will eat, and some brown rice to help fill their bellies (I used brown basmati short grain). Don't forget to have them try at least one of those peppers!

Tip: If you don't have an herb garden yet, it's time to get started! Start with a few of your favorites like thyme, cilantro, parsley or basil in pots. Or just stick them in the ground in your backyard somewhere. What ever is easiest. Fresh herbs have a much more vibrant flavor then dried, and they are easy to substitute into your favorite recipes. The general rule is 3x the amount of the dried herb called for (for example 1tsp dried or 1 Tbs fresh). Happy cooking!