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Prep time
10 minutes
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Cook time
20 minutes
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Serves
4
Author Notes
*Adapted from Martha Stewart's One-Pan Pasta
The changes I made to this recipe were to bring it closer to Zone macros (30% protein, 25-30% fat, 40-50% carbs) and MyPlate recommendations (25% protein, 25% starch, 50% vegetables). Seasoning in the hot Italian chicken sausage meant I needed to reduce the 2 tsp salt originally added. I reduced the amount of pasta from 3 oz per serving to 2 oz per serving and used Barilla Protein Plus pasta. It has more protein and fiber than standard pasta, but unlike chickpea and lentil pasta, the texture is almost indistinguishable from 100% semolina pasta. My pasta did cook past al dente before the water had evaporated as much as I would have liked. Instead of reducing the water in the recipe to 4 cups, I should have taken it all the way down to 3.5 (or even 3.25) cups.
The original recipe already included two 84-gram servings of vegetables per serving, but I added greens because you can never get enough greens. I also thought the finished dish needed more tomatoes—more brightness and acid. I added another 4 oz of fresh tomatoes to my room temperature next day leftovers and thought it was perfect.
Nutritional Info: (without extra tomatoes)
435 calories, 34g protein, 50g carbs, 13g fat, 6.5 g fiber —Cara Powers
Ingredients
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.86 pounds
Sprouts Bulk Hot Italian Chicken Sausage
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1 tablespoon
Avocado Oil or EVOO
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8 ounces
Barilla Protein Plus Penne
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12 ounces
Cherry Tomatoes (cut in half)
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9 ounces
yellow onion sliced thin
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4 teaspoons
minced garlic (heaping teaspoons)
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1/2 teaspoon
red pepper flakes
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1.5 teaspoons
Kosher salt
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1/2 teaspoon
black pepper
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3.5 cups
water
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2 sprigs
fresh basil (plus more for garnish)
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85 grams
Trader Joe's Organic Power to the Greens
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2 ounces
grated Parmesan
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12 ounces
cherry tomatoes (optional)
Directions
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Add pasta, tomatoes, onion, garlic, red pepper flake, salt, black pepper, water and basil to sausage. Increase heat to high, and stir pretty constantly until pasta is al dente and/or water has nearly evaporated.
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Remove basil sprigs. Add greens and stir until wilted.
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Divide into four portions and serve with Parmesan and fresh basil and more fresh cherry tomatoes (if desired).
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