A simple and healthy mealprep or a quick dinner option.
Recipe below:
• 1.25 pounds (550g) hot Italian chicken sausage
• 10 oz (270g) protein pasta
• 8 oz (240g) broccoli florets
• 1.5 oz (40g) yellow onion, finely diced
• 4 garlic cloves (15g), minced
• 3 oz (30g) parmesan cheese, grated
• 1 tbsp (14g) olive oil
• Reserve some pasta water, about a cup
• Season with red pepper flakes, salt & pepper
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clocking in and under 400 calories and over 25 g of protein this sausage and broccoli pasta is a super easy meal to prepare and tastes phenomenal welcome back to food with fits where I show off some of my favorite recipes and how I make them first thing we’re going to do is brown and crumble our sausage on a medium high heat once it’s browned and chunked up to your liking we’ll put it aside in a bowl and turn the heat down to medium low next we’ll add some olive oil to the pot and around half of a finely diced yellow onion after sweating the onion for a little bit we can add our broccoli just a few seasonings here I’m simply using some red pepper flakes some salt and some pepper but feel free to experiment with whatever seasonings you want now for the pasta I like to use this one for the added protein we’re going to get a pot of boiling water going and dump it in take it out just a bit early and reserve some of that pasta water as we’ll need some later once the broccoli is sauteed to our liking we’re going to add back in the sausage and turn the heat down the low mix everything together so that the broccoli can soak up some of that juice juice now we’re going to take our pasta and strain it we need about a cup of the pasta water I managed to somehow pour nearly that amount when I thought I strained all of the pasta oops so here’s me daintily pouring a bit extra for the shot and now for the fun part some parm cheese we’re trying to make a light cheesy sauce with the pasta water and sausage oils so feel free to add more to your liking chicken broth also works here instead of the pasta water so you can use that as well but once this is all mixed together it’s all good to go all in all this recipe takes about 30 to 45 minutes to put together so it’s really quick and easy here are the full nutrition facts for the dish this one’s a perfect meal prep it makes about six servings and as always thank you guys for watching and enjoy