Pasta with Sausage and Greens

Dairy Free
Very Healthy
Health score
72%
Pasta with Sausage and Greens
45 min.
6
700kcal

Suggestions


Looking for a delicious and healthy way to elevate your meal rotation? Look no further than this delightful Pasta with Sausage and Greens. Perfectly suited for everything from a satisfying main dish to a hearty side, this recipe is designed to please even the pickiest of eaters while keeping health in mind. With a remarkable health score of 72, this dish is not only flavorful but also very nutritious, making it a win-win for any kitchen.

This recipe features juicy basil, pine nut, and chicken sausage, complemented by the lively flavors of escarole and fresh tomatoes. The addition of cannellini beans not only enhances the dish’s protein content but also adds a creamy texture that brings everything together in a delightful way. And the best part? This recipe is completely dairy-free, making it an excellent choice for those with dietary restrictions.

Ready in just 45 minutes, it’s perfect for busy weeknights or leisurely weekend lunches. The balance of protein, healthy fats, and complex carbohydrates ensures that each serving is satiating without weighing you down. Dive into a bowl of comforting, savory pasta that not only delights the palate but also nourishes your body. Satisfy your cravings while staying committed to your health goals—this Pasta with Sausage and Greens is your answer!

Ingredients

  • 12 ounce basil cut into 1/2-inch-thick slices (such as Gerhard's)
  • teaspoons bottled garlic minced
  • 15 ounce cannellini beans beans white rinsed drained canned
  • tablespoons dijon mustard country-style
  • 0.3 cup cooking wine dry white
  • 12 cups torn escarole ( 1 head)
  • 0.3 cup less-sodium chicken broth fat-free
  • cups fusilli uncooked ( 8 ounces short twisted spaghetti)
  • tablespoon olive oil 
  • cup onion chopped
  • cup tomatoes chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Cook the fusilli in boiling water 7 minutes, omitting salt and fat. Stir in escarole, and cook for 4 minutes.
  2. Drain and set aside.
  3. While fusilli is cooking, heat olive oil in a large nonstick skillet over medium-high heat.
  4. Add sausage, and saut 5 minutes.
  5. Add onion and garlic, and saute 3 minutes.
  6. Add broth and wine; bring mixture to a boil. Reduce heat, and simmer 3 minutes or until liquid almost evaporates. Stir in mustard and beans; cook 2 minutes or until thoroughly heated.
  7. Combine pasta mixture, sausage mixture, and tomato in a large bowl; toss well.
  8. Serve immediately.

Nutrition Facts

Calories700kcal
Protein18.03%
Fat16.53%
Carbs65.44%

Properties

Glycemic Index
43.33
Glycemic Load
40.24
Inflammation Score
-10
Nutrition Score
32.512174121712%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.21mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
10.3mg
Myricetin
0.07mg
Quercetin
5.59mg

Nutrients percent of daily need

Calories:699.94kcal
35%
Fat:12.79g
19.68%
Saturated Fat:2.45g
15.32%
Carbohydrates:113.92g
37.97%
Net Carbohydrates:102.63g
37.32%
Sugar:6.28g
6.97%
Cholesterol:40.03mg
13.34%
Sodium:709.5mg
30.85%
Alcohol:1.03g
100%
Alcohol %:0.31%
100%
Protein:31.38g
62.77%
Vitamin K:236.79µg
225.51%
Selenium:78.38µg
111.98%
Manganese:1.99mg
99.7%
Folate:218.75µg
54.69%
Vitamin A:2578.24IU
51.56%
Fiber:11.29g
45.15%
Phosphorus:340.55mg
34.06%
Copper:0.64mg
32.06%
Magnesium:123.15mg
30.79%
Potassium:1021.5mg
29.19%
Iron:5.25mg
29.18%
Zinc:3.4mg
22.7%
Vitamin B1:0.29mg
19.33%
Vitamin B5:1.64mg
16.37%
Vitamin B6:0.32mg
16.17%
Vitamin C:13.21mg
16.01%
Calcium:144.66mg
14.47%
Vitamin B3:2.77mg
13.86%
Vitamin B2:0.19mg
11.34%
Vitamin E:1.62mg
10.83%
Source:My Recipes