Description
A quick and balanced meal prep recipe with whole wheat pasta, chicken sausage, and broccoli.
Ingredients
Scale
- 1 lb whole wheat penne pasta
- 1 lb frozen broccoli florets
- 3 tablespoon olive oil
- 1 shallot minced
- 1 clove garlic minced
- 4 links Italian chicken sausage sliced
- ½ cup sun-dried tomatoes in olive oil, chopped
- ⅓ cup grated parmesan cheese
- salt and pepper to taste
- Optional Garnishes: parmesan cheese, crushed red pepper flakes, extra-virgin olive oil, fresh basil
Instructions
- Cook the pasta according to the package instructions until al dente. Turn off the heat and add the frozen broccoli florets to the boiling water. Cover and steam for about 2 minutes, until the broccoli is heated through. Drain.
- While the pasta cooks, heat one tablespoon of olive oil in a large skillet over medium heat. Saute the shallot for 3-5 minutes, or until golden. Add the garlic and cook for one more minute.
- Transfer the chicken sausage slices to the pan. Stir them in with the shallots and garlic. Cook until heated through. Turn off the heat.
- Pour the cooked pasta and broccoli into the skillet. Add the remaining olive oil, sun-dried tomatoes, and parmesan cheese. Toss to combine. Season with salt and pepper to taste.
- Serve. Garnish with crushed red pepper flakes, extra-virgin olive oil, and more grated parmesan cheese.
Notes
- This dish reheats well for meal prep.
- Adjust spice level with more or less red pepper flakes.
- Prep Time: 10 min
- Cook Time: 15 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5 g
- Sodium: 620 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 22 g
- Cholesterol: 50 mg
Keywords: chicken sausage pasta, broccoli pasta, meal prep ideas, healthy pasta recipes, easy dinner