Mediterranean Diet Spaghetti with Sausage

Elevate your pasta night with this irresistible Mediterranean Diet Spaghetti with Sausage—a wholesome yet flavor-packed dish that beautifully balances nourishment and indulgence. Featuring tender whole-grain spaghetti tossed with juicy cherry tomatoes, briny Kalamata olives, artichoke hearts, and fresh spinach, this recipe brings vibrant Mediterranean flavors to your table. The hearty chicken sausage, seasoned with Mediterranean spices, adds a satisfying protein boost, while fragrant herbs like oregano, parsley, and basil take the dish to new heights. A hint of crushed red pepper provides just the right amount of heat, and a sprinkle of Parmesan (optional) offers a touch of creamy decadence. Quick to prepare in just 30 minutes, this light yet satisfying meal is perfect for busy weeknights or impressing guests with a healthy and delicious option.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 12 ounces Whole-grain spaghetti
• 2 tablespoons Olive oil
• 4 links Chicken sausage (no nitrates, preferably with Mediterranean seasonings)
• 4 cloves Garlic, minced
• 2 cups Cherry tomatoes, halved
• 0.5 cups Kalamata olives, pitted and halved
• 1 cup Artichoke hearts, drained and quartered
• 3 cups Fresh spinach
• 1 teaspoon Dried oregano
• 0.5 teaspoons Crushed red pepper flakes
• 0.75 teaspoons Salt
• 0.25 teaspoons Ground black pepper
• 0.25 cups Fresh parsley, chopped
• 0.25 cups Fresh basil, chopped
• 0.25 cups Grated Parmesan cheese (optional)

Directions

Step 1

Bring a large pot of salted water to a boil. Cook the whole-grain spaghetti according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set the spaghetti aside.

Step 2

Heat the olive oil in a large skillet over medium heat. Slice the chicken sausage into 1/2-inch pieces and add them to the skillet. Cook for 5-7 minutes or until browned, stirring occasionally. Remove the sausage from the skillet and set aside.

Step 3

In the same skillet, add the minced garlic and cook for 1-2 minutes until fragrant. Add the cherry tomatoes, Kalamata olives, and artichoke hearts. Cook for 3-4 minutes, stirring frequently, until the tomatoes soften slightly.

Step 4

Add the fresh spinach to the skillet and cook for 2 minutes, stirring, until wilted.

Step 5

Return the cooked chicken sausage to the skillet. Stir in the oregano, crushed red pepper flakes, salt, and black pepper. Cook for 1-2 minutes to combine the flavors.

Step 6

Add the cooked spaghetti to the skillet and toss everything together. If the mixture looks dry, add reserved pasta water one tablespoon at a time until the desired consistency is reached.

Step 7

Remove the skillet from the heat. Stir in the fresh parsley and basil.

Step 8

Serve hot, garnished with grated Parmesan cheese if desired. Enjoy your Mediterranean-inspired meal!

Nutrition Facts

Serving size	(1649.5g)

Amount per serving	% Daily Value*
Calories	2010.3

Total Fat 113.1g	0%
Saturated Fat 29.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 287.6mg	0%
Sodium 7117.1mg	0%
Total Carbohydrate 155.7g	0%
Dietary Fiber 41.8g	0%
Total Sugars 13.2g
Protein 114.3g	0%

Vitamin D 0IU	0%
Calcium 1352.3mg	0%
Iron 23.2mg	0%
Potassium 3610.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.5%

Protein: 21.8%

Carbs: 29.7%