Chef and nutritionist Jamika Pessoa is an expert on cooking up meals that are both hearty and healthful. Here are her satisfying recipes for jerk chicken hardwood smoked sausage and winter country soup.
Recipe: Jerk chicken hardwood smoked sausage (on this page) Recipe: Winter country soup (on this page)1. Cut sausage into 1/2-inch slices. Add olive oil and sausage to a large non-stick skillet. Cook and stir over medium heat for 3-4 minutes or until sausage is lightly browned.
2. Stir in onion, bell peppers and Jerk seasoning, mixing until well blended. Cook and stir for 5-6 minutes or until vegetables are tender. Stir in pineapple. Remove from heat.
3. Serve over cooked rice.
Chef Jamika's top tips for this recipe:
For those counting calories, this dish is better for you since you're using chicken sausage instead of pork.
No time to cut up vegetables? Simply use frozen sliced peppers and onions and drained canned pineapple chunks.
Instead of using brown rice, try changing things up by serving this dish over whole wheat pasta or couscous.
Makes: 6 servings (1 cup sausage mixture and 1/2 cup brown rice each). Prep time: 10 minutes. Cook time: 10 minutes.
1. Cut sausage into 1/4-inch slices. Melt butter in 5-6 quart pan or stockpot over medium-high heat. Cook sausage, shallots and red bell pepper, stirring occasionally until sausage is lightly browned, about 3-4 minutes.
2. Add turnip greens and cook, stirring gently until greens wilt, about 3 minutes. Stir in corn, beans, vegetable broth and cayenne pepper. Bring to a boil.
3. Stir in orzo pasta. Return soup to a boil, reduce heat to medium-low, cover and cook 30 minutes.
Nutrition per serving: Serving size: About 1 1/3 cups each. Calories: 220. Fat: 6 g. Saturated fat: 1.5 g. Cholesterol: 20 mg. Carbohydrates: 32 g. Fiber: 6 g. Sodium: 650 mg. Protein: 12 g.
Makes: 10 servings (about 1 1/3 cups each). Cook time: 65 minutes.
© 2012 MSNBC Interactive
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