Oh, for the love of MUFAs! I miss being in my kitchen. For the last week and a half I’ve been resigned to bed rest. I’ve been at the mercy of the men in my household to bring me food and drink. Just try getting someone to bring you a glass of Merlot to wash down your Percocet – impossible!
The care and feeding of Heidi Lee has no doubt been a challenge for PC as well as for my son, Cole. I love to cook and I can be a little picky/snobby with my flavors. My poor PC has been a bachelor for 46 years and has gotten, how shall we say…. well, very creative with his culinary skills. I was able to detour him in his misguided attempt to slush canned tuna and applesauce together onto a plate by strategically requesting that he make a pot of his Chili. A big pot goes a long way, and every guy in the world swears by his own Chili recipe.
Yes, I’m sharing this strategy with you proactively should you ever find yourself in my position. Play it safe and ask for the chili.
Cole, on the other hand, brings me candy bars and licorice. Good kid.
Lately, though, our gallons of chili has begun to run dry. I find myself moving around a little better though. Last night I hobbled off my lazy duff and finally got back into my kitchen. A bit of a struggle scooting between the stove and the refrigerator, wearing my orthopedic boot makes me feel like I’ve got a 10 lb bag of flour strapped to my leg. No worries, though. I was successful.
I had been craving sausage and peppers for a while, and I could almost smell the fresh basil and garlic dancing around my drugged up nose for over a week. I had grabbed Italian Sausage from my freezer earlier and set it out to thaw.
When it came time to cook, I teetered my way through my cupboard pulling out all of my standard ingredients. As I grabbed the sausage to begin slicing, I realized my challenge. The Italian sausage I thought I had grabbed turned out to be a Southwest smoked chicken sausage I had never used before. Ok, so a change of flavors on the fly. Cool, I’ve got this. Basil and garlic became chipotle chili powder and smoky cumin – throw in a little paprika to boot….Voila! Perfection.
My hodge-podge of a throw together turned into a delectable variation on the traditional Italian Sausage & Peppers. I’d love to share it with you as I am certain I stayed within the requirements to make it a Flat Belly Mufa Meal. The best thing – this meal was my first adventure with a new favorite ingredient – Johnsonville Chicken Sausage with 50% Less Fat! (coupon) I can tell you the sausage was full of flavor. I was very impressed, and PC couldn’t tell that it was actually chicken.
Now to the meat of my post 😉 A little bit of kitchen magic:
Southwest Sausage & Peppers
- 2 tbsps olive oil (Mufa)
- 1 pkg Chicken Sausage with Cheese & Chipotle Peppers, cut into bite sized slices
- 1 large yellow pepper, cut in thin strips
- 1 large orange pepper, cut in thin strips
- 2 large green peppers, cut in thin strips
- 1 med yellow onion, cut in thin strips
- 4 cloves garlic, minced (you can substitute with minced garlic in a jar if you want)
- 6 oz can of tomato paste
- 1/2 cup to 1 cup dry red wine – Leave enough in the bottle for drinking. You be the judge.
- 1 28 oz can diced tomatoes
- 1 small can tomato sauce (I believe these cans are ~ 4 oz)
- 1 tbsp cumin
- 1/2 tbsp chili powder
- 1 tsp paprika
- pinch of red pepper flakes
- salt & pepper to taste
- Whole Wheat Spaghetti, prepared
Pour a 5 oz glass of the red wine – set aside for drinking. See, now I’m back in charge!
Fill a pasta pot with water and bring to a boil.
Meanwhile, using a 5 quart kettle, heat the olive oil over a medium heat and add sausage. Sauté until lightly browned. Add in the vegetables and the garlic, and sauté for 3 – 4 minutes. You want to keep the crispness of these peppers in the sauce, so don’t over-cook.
Enjoy a sip or two of wine and again, set aside. You need to pay attention to adding the tomato paste so don’t let the wine become the activity for right now. If you do this next step right, you get an added surprise in your meal of a rich, sweetened tomato sauce – mess up and your paste turns the whole dish burnt and bitter. So no gulping down the fruit of the vine just yet, k?
Add the tomato paste to the meat & veggie mixture and toss until the paste begins to coat through. You will begin to see the paste start to get a little gloss to it – this is the time to add in the wine and stir until the paste and wine begin to blend. Perfect! Nicely done.
Throw in the rest of the ingredients – not art to this part. Just be careful to toss gently through your sauce rather than to vigorously disturb your lovely veggies.
Set aside to simmer for about 20 minutes – and enjoy that glass of red while the aroma starts to fill your house. Be sure to offer a glass to your own Prince Charming while you are at it.
With about 10 minutes left, remember to start your spaghetti (my favorite wheat pasta). Add a little salt into the boiling water, and add enough of the noodles to feed your family. You may even want to prepare a little extra to take leftovers to work for lunch tomorrow. This meal tasted is even better today.
Guidelines for serving size to make this a Mufa Meal – 1/2 cup of pasta and 3 oz of sausage (1 link is 3 oz). You’re getting your Mufa from the olive oil. However, the wine throws the allowed calories off track – be sure to refer to The Flat Belly Diet recommendations about adding alcohol with a meal if you are attempting the diet plan.
Stop back by and let me know if you liked this recipe. Also, feel free to share a variation if you come up with any.