Chicken Sausages with Zucchini, Tomatoes, and Pasta
Introduction
This dish is a perfect blend of lean protein, fresh vegetables, and wholesome pasta, offering a hearty yet healthy meal. With its savory chicken sausages, tender zucchini, juicy tomatoes, and al dente pasta, this dish provides a delicious and nutritious experience. It’s a versatile and easy-to-make meal, perfect for any day of the week. Whether you’re looking for a light dinner or something with a bit more substance, this recipe caters to a variety of tastes and preferences.
History
Chicken sausage has grown in popularity over the years due to its lower fat content compared to traditional pork sausage. It became widely used as a healthier alternative while still delivering the rich flavors sausage lovers enjoy. Pairing it with vegetables like zucchini and tomatoes ties into the Mediterranean-inspired cuisine, which emphasizes fresh produce and wholesome ingredients. Pasta dishes like this are timeless, often enjoyed in Italian households as comfort food.
Ingredients
- 8 oz pasta (penne, rotini, or bowtie)
- 1 tablespoon olive oil
- 4 chicken sausages, sliced
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 medium zucchini, sliced
- 1 cup cherry tomatoes, halved
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
- ½ cup grated Parmesan cheese
- ¼ cup fresh basil, chopped
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions until al dente. Drain and set aside.
- Sauté the sausage: Heat olive oil in a large skillet over medium heat. Add sliced chicken sausage and cook for 4-5 minutes, until browned. Remove and set aside.
- Cook the veggies: In the same skillet, add onion and garlic. Sauté for 2 minutes. Add zucchini, cherry tomatoes, Italian seasoning, salt, black pepper, and red pepper flakes. Cook for 5 minutes, until vegetables are tender.
- Combine everything: Return the sausage to the skillet, add the cooked pasta, and toss to combine. Cook for 2 minutes, allowing the flavors to meld together.
- Finish & serve: Remove from heat and sprinkle with Parmesan cheese and fresh basil. Serve warm.
Nutritional Info (Per Serving – Makes 4 Servings)
| Calories | ~400 |
|---|---|
| Protein | ~25g |
| Carbohydrates | ~45g |
| Fat | ~12g |
| Fiber | ~5g |
| Sodium | ~700mg |
Conclusion
This Chicken Sausages with Zucchini, Tomatoes, and Pasta recipe is not only delicious but also offers a healthy balance of nutrients. Packed with lean protein from the chicken sausages, fiber from the zucchini, and vitamins from the tomatoes, it’s a meal that promotes good health. The addition of fresh herbs and Parmesan cheese brings out the flavors, making it a satisfying dish that the whole family can enjoy.
Benefits
- Low in fat due to the use of chicken sausage.
- Rich in fiber, vitamins, and antioxidants from the vegetables.
- Offers a good amount of protein to keep you feeling full and satisfied.
- A perfect balance of carbs, protein, and fats, making it an excellent meal for any time of the day.
Nutrition
This recipe provides a well-balanced nutrient profile, with a reasonable amount of calories and a good dose of protein, fiber, and healthy fats. It’s perfect for those looking for a satisfying yet health-conscious meal.
