Rose Mary Mogan


I recreated this recipe from one I had created earlier. Since I am eating a bit healthier, I challenged myself to make a healthier more carb friendly version. I managed to shave off 484 calories per serving from the original. This version has 248 calories per serving.

I omitted the cheeses all together, & because of the sodium content of the Italian sausage, I only used 2 links instead of a pound then bumped up the chicken to 2 pounds, then instead of wheat pasta, I chose to use the Shirataki Noodles, which are plant based noodles, with no carbs, calories, or gluten. I omitted adding salt


★★★★★ 1 vote

10 or more depending on portion size
25 Min
1 Hr 10 Min
Stove Top


  • 4 pkg
    shirataki pasta 7 oz. ea.miracle noodles
  • 3 stalk(s)
    celery chopped
  • 8 medium
    mini sweet peppers, assorted colors
  • 1 large
    bell pepper, chopped
  • 1 medium
    yellow onion, chopped about 1 cup
  • 2 Tbsp
    extra virgin olive oil
  • 1/4 c
    chia seeds
  • 2 can(s)
    cream of chicken soup, undiluted
  • 1 1/2 c
    water or reserved liquid from cooked italian & chicken
  • 2
    italian sausage links, i cooked extra for hubby
  • 2 lb
    boneless skinless chicken breast
  • 3 clove
    garlic, minced



  1. Add the chicken and sausages to a large pot, and cover with water. Then cook over medium high heat about 45 minutes until done. Reserve at least 2 cups of the cooking liquid to add to the casserole dish. I prefer to boil the sausages to release some of the sodium content, but that is optional use your discretion.
  2. This is what the Shirataki package looks like. Most larger stores do carry them in the refrigerated section of the produce department. I have also ordered them from Amazon.
  3. Chop all the veggies, as desired. Mince or chop the garlic cloves. Then add 2 tablespoons of olive oil to a large skillet, heat over medium high heat, then add in the chopped veggies, and cook about 5-7 minutes.
  4. Follow directions on package about noodle prep. Then drain and set aside till needed. I call this dish April Fools Pasta & Chicken, because it is not pasta in the real sense it is plant based, but it DOES TASTE like real pasta, and this is the month of April that I created this dish. No fooling YOU WILL LOVE THIS DISH.
  5. Cut up sausage and chicken into bite size pieces, then add to skillet. Cook to heat through with chopped veggies. My husband took away the sausage before I had time to get a picture.
  6. Next add in the Shirataki noodles, and stir to mix and blend with the other ingredients. This will take a bit of time because they sort of stick together, so add a small amount at a time, until all has been added & evenly distributed throughout the dish..
  7. Now add in both cans of condensed soup, then rinse both soup cans with reserved cooking liquid, from sausage & chicken, and pour into skillet. Add in the chia seeds & Stir as needed while dish heats completely through.
  8. Remove from heat, pour into a serving platter, add chopped green onions over the top if desired. Serve while still hot. Note I did not add any additional salt or pepper , but you may if you like. It was seasoned fine for us.
  9. The NUTRITIONAL INFORMATION was calculated using MY FITNESS PAL, Serves 10, Calories per serving 248, Total Fat 14 G, Cholesterol 60Mg, Sodium 291Mg, Potassium 29Mg, Total Carbs 5g, Fiber 2g, Sugars 0, Protein 25, NET CARBS PER SERVING 3 G.

Printable Recipe Card


Course/Dish: Other Main Dishes
Main Ingredient: Vegetable
Regional Style: American
Other Tag: Healthy

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