Spicy Chicken Sausage

Pasta Dinner

 

Try this healthy twist on the typical italian-style dish by using chicken sausage as a lean protein option. This meal will provide your family a serving of whole grains, vegetables (there are even some extra veggies hidden in this dish for the picky eaters!), and protein that will leave you feeling satisfied and energized.

 

Servings: 4

Preparation Time: ~45 minutes

 

Ingredients:

• 1/2 yellow onion, diced

• 5 cloves garlic, finely chopped or minced

• 1 cup fresh baby spinach, chopped

• 1/2 Tbsp dried oregano

• 2 tsp crushed red pepper

• 1/2 cup fresh basil, chopped

• 2 ~15-ounce cans crushed tomatoes, no salt added

• 2 large bell peppers, diced

• 4 chicken sausages (fully cooked), sliced into ~1/2-inch discs

• 4 Tbsp olive oil

• 2 cups whole wheat pasta

 

Preparation:

1. Heat olive oil in a large saucepan or dutch oven on the stove over medium heat. Once heated, add garlic, onion, and peppers and sautee for about 5 minutes, until softened and lightly browned.

2. Increase heat to medium-high and add chicken sausage. Sautee sausage into garlic, onion, and peppers until sausage is heated throughout, about 5-10 minutes. 

3. Reduce heat back to medium. Add canned tomatoes, spinach, crushed red pepper, basil, and oregano. Combine, and cook for approximately 3 minutes.

4. Reduce heat to low, cover pot and let sit for about 15 minutes. While this sits, cook pasta according to package directions.

5. Once pasta is cooked and drained, top with the sauce and chicken sausage mixture and serve warm.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

An original Eating with a Dietitian recipe by Diana Savani, RD, LDN.

 

Nutrition Facts per Serving:

385 calories, 18.8g total fat, 3.5g sat fat, 510mg sodium, 41g carbohydrate, 8.5g fiber, 18g protein