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| Cooking Light photo. See original recipe here. |
This makes huge portions for very low fat and calories. And it is on the table in no time at all.
1 tablespoon olive oil
6 ounces (2 links) your favorite flavor chicken sausage, sliced
1 cup chopped onion
3 garlic cloves, minced
1 tablespoon chopped fresh oregano
1/2 teaspoon crushed red pepper
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
1/2 cup chopped fresh basil, divided
2 cups fat-free, lower-sodium chicken broth
1 cup water
3/4 cup quick-cooking polenta
1/2 cup grated Parmesan cheese, divided
Heat a medium saucepan over medium-high heat. Add oil to pan, swirling to coat. Add sausage; sauté for 3 minutes or until browned. Add onion; sauté for 5 minutes or until tender. Add garlic; sauté 30 seconds. Add oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Add 1/4 cup basil to pan; cook 5 minutes or until sauce thickens.
Combine broth and water in a large saucepan; bring to a boil. Add polenta; reduce heat, and simmer 5 minutes or until thick, stirring frequently with a whisk. Stir in half of cheese. Place 2/3 cup polenta in each of 4 bowls; top with about 3/4 cup sauce. Top each serving with 1 tablespoon basil and 1 tablespoon cheese.
Nutritional Information: Calories: 311, Fat: 10.0g, Saturated fat: 3.2g, Monounsaturated fat: 4.8g, Polyunsaturated fat: 1.5g, Protein: 16.4g, Carbohydrate: 31.5g, Fiber: 5.3g, Cholesterol: 41.3mg, Iron: 1.8mg, Sodium: 644mg, Calcium: 170mg
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