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Ethan Brooks

Healthy Sausage Pasta with Vegetables

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 6
Course: Pasta
Cuisine: Italian

Ingredients
  

  • 6 oz lean Italian turkey sausage
  • 12 oz high fiber ziti
  • 3 tbsp extra virgin olive oil
  • 3 cup broccoli florets
  • 2 cloves garlic chopped (more to taste)
  • 2 cup corn fresh, canned, or thawed frozen
  • 12 oz cherry tomatoes
  • 1 tsp salt
  • 1/8 tsp red pepper flakes optional

Method
 

  1. Bring a large pot of water to a boil, add 1 to 2 tablespoons of salt to the water, and cook the pasta until it's al dente. Before draining the pasta, reserve 1/2 cup of the pasta water.
  2. Meanwhile break apart the sausage into small pieces and cook in 1 tablespoon of oil in a large saute pan until nicely browned (about 10 minutes or so).
  3. While the pasta is cooking and sausage is browning, rinse your broccoli florets and halve any of the tomatoes that are especially large.
  4. Once the sausage has browned, add the broccoli and garlic to the pan, stir to combine everything and then reduce the heat, cover the pan and let cook for about 5 minutes.
  5. Add the corn and tomatoes, cooking covered for 2 to 3 minutes. Add the drained pasta, reserved pasta water, salt and remaining olive oil. Stir to combine everything over low heat for 2 to 3 minutes. Alternatively, you can dump everything into the pasta pot to combine if your saute pan isn't quite large enough.
  6. Turn out to a warmed pasta bowl and serve with grated parmesan cheese and red pepper flakes, if you like.

Notes

Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 355Calories from Fat 98
% Daily Value *
Total Fat 11g17%
Saturated Fat 2g9%
Monounsaturated Fat 0g0%
Polyunsaturated Fat 0g0%
Cholesterol 17mg6%
Sodium 627mg27%
Total Carbohydrate 54g18%
Dietary Fiber 8g31%
Sugars 6g
Protein 14g