Go Back
Owen Parker

Healthy Chicken Sausage Pasta

Looking for quick and healthy chicken sausage pasta recipes? This 20 Minute Sausage and Kale Pasta with white beans and roasted red peppers and chickpea pasta is healthy, easy and completely delicious!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 6
Course: Dinner
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 1 8 oz. box chickpea pasta penne or rigatoni work well
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 yellow onion medium diced
  • 6 cups fresh kale rinsed and torn with stems removed
  • 1 12 oz. pkg. chicken sausage links sliced
  • 1 cup roasted red peppers jarred chopped
  • 1 15.5 oz. can Cannellini beans (white kidney beans)
  • 1 15 oz. can tomato sauce
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon ground pepper
  • Optional topping:
  • 1 cup Shredded mozzarella cheese or Parmesan cheese

Equipment

  • Large Skillet This large Anolon 12" Skillet is ideal for making one-pan meals!
  • Stock Pot or Dutch Oven Fantastic for cooking pasta and ideal for making soups and stews.

Method
 

  1. Begin boiling water to cook your chickpea pasta. Cook the pasta according to package directions.
  2. While pasta is cooking, in a large skillet, heat olive oil over medium-high heat and saute the onion and kale. Stirring often, cook for 5-7 minutes. The onions will become translucent and the kale will wilt down. Stir in the sliced sausage and cook for 2-3 more minutes.
  3. Add the tomato sauce, beans, roasted red peppers, and spices. Keeping the heat at medium-high, stir the ingredients together and bring to a low simmer for about 5-7 minutes.
  4. Once the pasta has cooked, it can be immediately added to the sausage mixture. Stir it in well to coat.
  5. Top with any optional mozzarella or Parmesan cheese and serve right away.

Notes

Each serving is approximately 1 1/2 cups.
 
Storage: Store any leftovers in an airtight container in the refrigerator. Leftovers will keep for up to 5 days refrigerated. 

Nutrition

Serving: 1g
Calories: 431kcal
Carbohydrates: 42g
Protein: 29g
Fat: 19g
Saturated Fat: 5g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 6g
Cholesterol: 67mg
Sodium: 840mg
Potassium: 755mg
Fiber: 8.2g
Sugar: 1g
Vitamin A: 2354IU
Vitamin C: 32mg
Calcium: 168mg
Iron: 1mg