Description
Succulent chicken sausages dance with zucchini and tomatoes in this Mediterranean-inspired pasta paradise. Hearty ingredients blend perfectly, creating a comforting meal that promises delightful flavors with each satisfying forkful.
Ingredients
Scale
Main Proteins:
- 4 fresh chicken sausages
Vegetables:
- 2 zucchini
- 1 cup cherry tomatoes
Pantry and Seasonings:
- 8 ounces (225 grams) pasta (penne or fusilli)
- 2 tablespoons olive oil
- 3 garlic cloves
- 1 tablespoon Italian seasoning
Instructions
- Thoroughly cleanse zucchini and tomatoes, then slice zucchini into elegant half-moons and halve cherry tomatoes with precision.
- Bring a generously salted pot of water to a rolling boil, then submerge pasta and cook until perfectly al dente, approximately 8-10 minutes; carefully extract and preserve one cup of starchy cooking liquid before draining.
- Heat a skillet over medium flame, drizzle with olive oil, and elegantly sear chicken sausage slices until achieving a rich, golden-brown exterior on all surfaces.
- Introduce minced garlic to the sausages, allowing its aromatic essence to bloom, then gently fold in zucchini slices and sauté until they reach a tender, translucent state.
- Cascade halved cherry tomatoes into the skillet, creating a vibrant medley; incorporate cooked pasta and sprinkle with fragrant Italian seasoning, using reserved pasta water to craft a luxurious, silky sauce that envelops each ingredient.
- Transfer the harmonious mixture to serving plates, ensuring an even distribution of sausages, vegetables, and pasta, with a final whisper of sauce to elevate the dish’s visual and gustatory appeal.
Notes
- Substitute whole wheat or gluten-free pasta for dietary restrictions, ensuring the dish remains nutritious and accommodating.
- For a vegetarian twist, replace chicken sausages with plant-based alternatives like tofu sausage or roasted vegetable protein.
- Enhance flavor profile by adding fresh herbs like basil or parsley just before serving, which brightens the overall taste and adds a fresh aromatic touch.
- Control sodium levels by using low-sodium sausages and monitoring salt content during seasoning, making the meal heart-friendly and lighter.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 70mg