Mediterranean Diet Pasta with Sausage
Savor the vibrant flavors of the Mediterranean with this wholesome Mediterranean Diet Pasta with Sausage, a quick and satisfying dinner that's as nutritious as it is delicious. Featuring hearty whole wheat pasta and lean turkey sausage, this recipe is packed with fresh, colorful ingredients like zucchini, cherry tomatoes, and red bell pepper, all sautéed to perfection in heart-healthy olive oil. Briny kalamata olives and tangy feta cheese add bold flavor, while a sprinkle of fresh basil and a squeeze of lemon brighten every bite. Perfectly balanced and ready in just 35 minutes, this one-pan meal seamlessly blends Mediterranean-inspired ingredients with the convenience of weeknight cooking. Serve warm for a family favorite that's bursting with protein, fiber, and irresistible zest. Keywords: Mediterranean diet, pasta recipe, lean turkey sausage, whole wheat pasta, healthy dinner.
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Ingredients
- 12 oz whole wheat pasta
- 12 oz lean turkey sausage
- 2 tbsp olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 1.5 cups cherry tomatoes
- 3 cloves garlic
- 0.5 cup kalamata olives
- 0.5 cup fresh basil
- 0.5 cup feta cheese
- 1 medium lemon
- 0.5 tsp salt
- 0.25 tsp black pepper
Directions
Step 1
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
Step 2
While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
Step 3
Remove the casing from the lean turkey sausage and add the sausage to the skillet. Cook, breaking it into smaller pieces with a spatula, until browned and cooked through, about 5-7 minutes. Remove the sausage from the skillet and set aside.
Step 4
In the same skillet, add the remaining 1 tablespoon of olive oil. Add diced red bell pepper and zucchini slices. Sauté for 5 minutes, or until they start to soften.
Step 5
Add minced garlic and cherry tomatoes to the skillet. Cook for an additional 3 minutes, stirring occasionally, until the tomatoes begin to blister.
Step 6
Return the cooked sausage to the skillet. Stir in the sliced kalamata olives.
Step 7
Add the cooked pasta to the skillet and toss everything together over low heat.
Step 8
Remove the skillet from heat. Add chopped fresh basil and the juice of one lemon. Season with salt and black pepper.
Step 9
Top with crumbled feta cheese and serve warm.
Nutrition Facts
| Serving size | (1507.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1911.9 |
| Total Fat 105.7g | 0% |
| Saturated Fat 26.9g | 0% |
| Polyunsaturated Fat 3.3g | |
| Cholesterol 306.9mg | 0% |
| Sodium 7358.3mg | 0% |
| Total Carbohydrate 143.5g | 0% |
| Dietary Fiber 31.7g | 0% |
| Total Sugars 28.4g | |
| Protein 107.4g | 0% |
| Vitamin D 12IU | 0% |
| Calcium 714.1mg | 0% |
| Iron 15.4mg | 0% |
| Potassium 2926.4mg | 0% |
Source of Calories