Heart-Healthy Pasta with Sausage
Treat yourself to a wholesome yet flavorful dinner with our **Heart-Healthy Pasta with Sausage**. This vibrant dish combines tender whole wheat pasta with the savory bite of chicken sausage, complemented by a medley of nutrient-packed vegetables like spinach, zucchini, and cherry tomatoes. Seasoned with fragrant basil, a hint of heat from red pepper flakes, and a bright splash of lemon juice, every bite is a harmonious balance of wellness and indulgence. With a light olive oil and low-sodium chicken broth base, this recipe emphasizes heart-healthy cooking without sacrificing rich, comforting flavors. Perfect for a quick weeknight dinner, this satisfying meal is ready in under 40 minutes and garnished with freshly grated Parmesan for a finishing touch you'll savor.
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Recipe Information
Ingredients
- 12 oz whole wheat pasta
- 2 tbsp olive oil
- 12 oz chicken sausage
- 3 garlic cloves
- 1 red bell pepper
- 1 zucchini
- 1 cup cherry tomatoes
- 4 cups baby spinach
- 1 cup low-sodium chicken broth
- 2 tbsp lemon juice
- 1 tsp dried basil
- 0.25 tsp red pepper flakes
- 0.5 tsp salt
- 0.5 tsp black pepper
- 0.5 cup Parmesan cheese, grated
Instructions
Bring a large pot of water to a boil over high heat. Add a pinch of salt and the whole wheat pasta. Cook according to the package instructions until al dente, about 9-11 minutes. Drain and set aside.
While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
Slice the chicken sausage into 1/2-inch rounds and add to the skillet. Cook until browned and heated through, about 4-5 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Mince the garlic cloves and add them to the skillet, sautéing until fragrant, about 30 seconds.
Slice the red bell pepper and zucchini into thin strips. Add to the skillet and cook until they begin to soften, about 5 minutes.
Halve the cherry tomatoes and add them to the skillet along with the baby spinach. Stir until the spinach wilts and the tomatoes become slightly softened, about 3 minutes.
Pour the low-sodium chicken broth into the vegetable mixture and bring to a simmer. Add the lemon juice, dried basil, red pepper flakes, salt, and black pepper. Stir to combine.
Return the sausage to the skillet along with the cooked pasta. Toss everything together until the pasta is fully coated and heated through, about 2 minutes.
Remove from heat, sprinkle with grated Parmesan cheese, and serve warm.
Nutrition Facts
Calories |
1589 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.9 g | 108% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 280 mg | 93% | |
| Sodium | 5988 mg | 260% | |
| Total Carbohydrate | 131.5 g | 48% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 24.9 g | ||
| Protein | 92.3 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 726 mg | 56% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2412 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
