Mediterranean Diet Spaghetti with Sausage
Elevate your pasta nights with this Mediterranean Diet Spaghetti with Sausage, a wholesome and flavor-packed dish that's sure to impress. Made with nutrient-rich whole-grain spaghetti and seasoned chicken sausage, this recipe is bursting with Mediterranean-inspired ingredients like juicy cherry tomatoes, briny Kalamata olives, tender artichoke hearts, and vibrant fresh spinach. Enhanced with aromatic garlic, dried oregano, and a touch of crushed red pepper for a subtle heat, this dish seamlessly balances healthfulness and deliciousness. Ready in just 30 minutes, it’s ideal for busy weeknights yet elegant enough for entertaining. Garnish with fresh basil, parsley, and a sprinkle of Parmesan cheese for the perfect finishing touch. Packed with fiber and bold flavors, this Mediterranean-style pasta recipe promises satisfaction and heart-healthy goodness in every bite.
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Recipe Information
Ingredients
- 12 ounces Whole-grain spaghetti
- 2 tablespoons Olive oil
- 4 links Chicken sausage (no nitrates, preferably with Mediterranean seasonings)
- 4 cloves Garlic, minced
- 2 cups Cherry tomatoes, halved
- 0.5 cups Kalamata olives, pitted and halved
- 1 cup Artichoke hearts, drained and quartered
- 3 cups Fresh spinach
- 1 teaspoon Dried oregano
- 0.5 teaspoons Crushed red pepper flakes
- 0.75 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- 0.25 cups Fresh parsley, chopped
- 0.25 cups Fresh basil, chopped
- 0.25 cups Grated Parmesan cheese (optional)
Instructions
Bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set the spaghetti aside.
Heat the olive oil in a large skillet over medium heat. Slice the chicken sausage into 1/2-inch pieces and add them to the skillet. Cook for 5-7 minutes or until browned, stirring occasionally. Remove the sausage from the skillet and set aside.
In the same skillet, add the minced garlic and cook for 1-2 minutes until fragrant. Add the cherry tomatoes, Kalamata olives, and artichoke hearts. Cook for 3-4 minutes, stirring frequently, until the tomatoes soften slightly.
Add the fresh spinach to the skillet and cook for 2 minutes, stirring, until wilted.
Return the cooked chicken sausage to the skillet. Stir in the oregano, crushed red pepper flakes, salt, and black pepper. Cook for 1-2 minutes to combine the flavors.
Add the cooked spaghetti to the skillet and toss everything together. If the mixture looks dry, add reserved pasta water one tablespoon at a time until the desired consistency is reached.
Remove the skillet from the heat. Stir in the fresh parsley and basil.
Serve hot, garnished with grated Parmesan cheese if desired. Enjoy your Mediterranean-inspired meal!
Nutrition Facts
Calories |
2010 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 113.1 g | 145% | |
| Saturated Fat | 29.9 g | 150% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 288 mg | 96% | |
| Sodium | 7117 mg | 309% | |
| Total Carbohydrate | 155.7 g | 57% | |
| Dietary Fiber | 41.8 g | 149% | |
| Total Sugars | 13.2 g | ||
| Protein | 114.3 g | 229% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1352 mg | 104% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 3610 mg | 77% | |
*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.
