Homemade Pasta Sauce with Ground Chicken - 195 calories per serving (SERVES 3)

Well, since dinner was a steak, there was no sense posting that since it's easy, although grilling over charcoal is an art. I figured I'd share some of what I made for lunch for the week. The sauce is totally homemade, nothing canned. If you don't eat pasta like me, you can put it over quinoa or kelp noodles. I'll talk more about kelp noodles in a later blog. I don't eat this the same night I cook it because, like most Italian dishes (lasagne, ziti, etc.) it tastes better the second night after the flavors meld. I prefer my sauce spicy like a fra diavlo or arrabiatta sauce so I add more crushed red pepper, black pepper, and cayenne.

8 plum tomatos, diced (use plum tomatos since they are meatier for the sauce)
1/2 Red onion, diced
1/2 Red bell pepper, diced
6 Cloves of fresh garlic, crushed
16 Ounces ground chicken breast
1 Teaspoon salt
1 Teaspoon black pepper
1 Teaspoon cayenne
1 Tablespoon crushed red pepper
1 Tablespoon oregano
4 Leaves of fresh basil, torn into pieces
Splash of vegetable broth

Spray a saucepan with olive oil from the misto. Heat pan on high and sauté onion, garlic, and red bell pepper until tender (if the bottom of the pan starts to burn, add a splash of vegetable broth). Add the diced tomatos and spices and cook until bubbling. Reduce heat to low and simmer for 30 - 45 minutes until "saucy".

While the sauce is cooking, heat a frying pan on high and start browning the ground chicken. Continue cooking until the chicken is cooked through. Add the chicken to the sauce and cook for the remainder of the time.
Serves 3