Mardi Gras Cajun Pasta

Perfect for your Mardi Gras celebration

Peoria -

WMBD Morning Show

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson


Mardi Gras Cajun Pasta

This is the time of the year to add extra Cajun spice your dishes. This recipe keeps the flavor without the extra calories so you can still eat enjoy your Mardi Gras foods without the guilt.




White Sauce

½ cup extra-virgin olive oil

2/3 cup all-purpose flour

2 ½ cups fat free half & half

2 teaspoons dried thyme

2 teaspoons dried oregano

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika

½ teaspoon ground black pepper

¾ teaspoon ground cayenne pepper

¾ teaspoon salt


1 pound whole wheat pasta, cooked according to package directions

1 Tablespoon extra-virgin olive oil

3 teaspoons garlic, minced

1 whole green bell pepper, seeded and sliced

1 whole red bell pepper, seeded and sliced

1 whole medium onion, sliced

20 ounce package hot Italian turkey sausage links, turkey removed from casings

2 cups cherry tomatoes, halved





Chopped fresh parsley and grated parmesan cheese for garnish



1.      In a medium saucepan over medium heat, add ½ cup olive oil.  Whisk in all-purpose flour and continue whisking for about 1 minute.  Remove from heat, let cool completely and gradually whisk in fat free half & half.  Return to medium heat and continue to whisk until sauce forms.  Mix in all of the spices and set aside.

2.      In a large skillet, over medium-high heat add olive oil, garlic, onion, bell pepper and ground turkey sausage. Cook for 5-7 minutes. Add tomatoes and cook for an additional 5-7 minutes. Drain the juices after finished cooking.

3.      Add sauce to pasta, sausage and vegetables.  Toss well.  Top with fresh parsley and parmesan.


Serves 14


Nutrition Information

Per 1 cup serving

Calories: 331

Total Fat:  14 g

    Saturated Fat:  2 g

Sodium:  382 mg

Total Carbohydrates:  37 g

    Dietary Fiber:  5 g

    Sugars:  6 g

Protein:  14 g

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