Chicken Sausage, Veggies and Tomato Sauce Over Whole Wheat Pasta

What to do when you are craving pasta but you’re trying to be good? Instead of having the pasta as the feature of your meal, use a portion more equivalent to a side. I had some Whole Foods Italian chicken sausage in my fridge and all I could think about was putting it over a large bowl of pasta and covered in parmesan cheese. With this recipe, you can have your cake and eat it too. I satisfied my craving by using lots of protein and fresh vegetables and didn’t overdo it on the carbs and fat.

This recipe yields 3 servings: Dinner for Kyle and I and lunch for me the next day!

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Ingredients:

  • 2 links Whole Foods Italian Chicken Sausage
  • 2 cups whole wheat pasta (I used rotini)
  • 1 red bell pepper
  • 1 sweet onion
  • 1 clove of garlic
  • Handful of spinach
  • Fresh chopped basil
  • Salt & Pepper
  • Tomato Sauce (I used Jerry’s because it’s the only jarred sauce I will buy, it’s simply amazing! You can use your own sauce, or some canned diced tomatoes.)
  • 3 slices, fresh mozzarella

Instructions:

Put a pot of boiling water on, salt it and add your pasta. When your pasta is done, portion it out into the bowls and put a spoonful of sauce on each one so the sauce sticks to the pasta.

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You can choose to saute all of your ingredients in a pan, or grill all of your ingredients. Out of personal preference, I grilled the sausage and peppers and sautéed the onions and garlic in a pan.

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This is not a necessary step but I am funny about sausage. I like it to have a nice crunchy outside so I sliced it up and threw it on a pan to crisp up the edges.

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Do not dice your veggies into small pieces as you might normally would, instead cut them into larger bite sized pieces so they don’t get lost in the pasta. Remember, veggies and protein are the feature of this dish!

Now add your veggies to the pasta.

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Then add an even number of sausage pieces into each bowl. Finally, add some spinach to each bowl–as much as you’d like.

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Add a few more spoonfuls of tomato sauce to each bowl.

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Top with a slice of fresh mozzarella. Since all the ingredients are already warm, put the bowls under the broiler until the cheese turns golden brown and bubbly.

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I cooked two and put the third in the fridge to save for lunch tomorrow. When they come out, top with some fresh chopped basil and enjoy!

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