Braised Broccoli and Sausage Pesto Pasta

This pasta makes for an excellent healthy dinner that takes less than 30 minutes to prepare. It’s got whole wheat pasta, onion, broccoli, chicken sausages (I like Aidells Italian Style with mozzarella cheese), garlic, broth, fontina cheese, pesto, and lemon zest. If you would like to make your own pesto, I have a recipe for homemade pesto. I also have a recipe for bone broth, if you would like to make your own. Anyways I hope you enjoy this recipe as much as I do!

With love from my kitchen to yours,

Kayley

Braised Broccoli and Sausage Pesto Pasta

Yields2 Servings
Prep Time7 minsCook Time20 minsTotal Time27 mins

Ingredients:
 1 cup whole wheat pasta (I use fusilli) (4 oz)
 2 tsp extra virgin olive oil
 ½ small onion (90g), diced
 2 cups broccoli (160g), chopped
 2 Italian chicken sausages, sliced (170g)
 1 clove garlic, minced
 salt to taste
 pepper to taste
 ½ cup broth or water
 3 tbsp pesto (you can use 4 tbsp if you like more pesto)
 ½ cup fontina cheese (2 oz), grated
 2 tsp lemon zest

Recipe:
1

Bring a pot of water with a few pinches of salt to a boil. Cover the pot with a lid to make it boil sooner. Once boiling, add pasta and cook for about 12 minutes. To check if the pasta is done, simply pierce a piece of pasta with a fork, run it under cool water to cool it down, and taste it. If it’s still a little hard or chewy, cook pasta a few more minutes till it softens. Once done, drain and set aside.

2

Meanwhile, heat oil in a pan over medium-high heat. Test to see if the pan is hot enough by wetting your fingers and splashing a little water on to the pan. It should sizzle slightly. If it doesn't sizzle it needs more time to heat up. If it sizzles like mad, remove pan from heat and let it cool a little (This is a good trick to remember whenever heating a pan). Once heated appropriately, add onions and broccoli. Let cook for a few minutes. Stir occasionally. Then add sausage, garlic, salt, and pepper. Continue to stir occasionally and cook till the veggies just start to brown (this should take a few more minutes).

3

Then add the broth or water and quickly place a lid on top but don't cover completely. I like to use a lid that is smaller than the pan for this and just lay it over the veggies. Continue to stir occasionally and cook till veggies are lightly browned and soft.

4

Add drained pasta, pesto, fontina, and lemon zest to the pan and stir well. Distribute the pasta amongst two bowls, serve, and enjoy!

 

Ingredients

Ingredients:
 1 cup whole wheat pasta (I use fusilli) (4 oz)
 2 tsp extra virgin olive oil
 ½ small onion (90g), diced
 2 cups broccoli (160g), chopped
 2 Italian chicken sausages, sliced (170g)
 1 clove garlic, minced
 salt to taste
 pepper to taste
 ½ cup broth or water
 3 tbsp pesto (you can use 4 tbsp if you like more pesto)
 ½ cup fontina cheese (2 oz), grated
 2 tsp lemon zest

Directions

Recipe:
1

Bring a pot of water with a few pinches of salt to a boil. Cover the pot with a lid to make it boil sooner. Once boiling, add pasta and cook for about 12 minutes. To check if the pasta is done, simply pierce a piece of pasta with a fork, run it under cool water to cool it down, and taste it. If it’s still a little hard or chewy, cook pasta a few more minutes till it softens. Once done, drain and set aside.

2

Meanwhile, heat oil in a pan over medium-high heat. Test to see if the pan is hot enough by wetting your fingers and splashing a little water on to the pan. It should sizzle slightly. If it doesn't sizzle it needs more time to heat up. If it sizzles like mad, remove pan from heat and let it cool a little (This is a good trick to remember whenever heating a pan). Once heated appropriately, add onions and broccoli. Let cook for a few minutes. Stir occasionally. Then add sausage, garlic, salt, and pepper. Continue to stir occasionally and cook till the veggies just start to brown (this should take a few more minutes).

3

Then add the broth or water and quickly place a lid on top but don't cover completely. I like to use a lid that is smaller than the pan for this and just lay it over the veggies. Continue to stir occasionally and cook till veggies are lightly browned and soft.

4

Add drained pasta, pesto, fontina, and lemon zest to the pan and stir well. Distribute the pasta amongst two bowls, serve, and enjoy!

Notes

Braised Broccoli and Sausage Pesto Pasta

Nutrition:

IngredientsCalsFatCarbsProtein
1/2 small onion (90g)40.20.2g9.4g1.2g
2 chicken sausages (170g)32022g4g28g
2 cups broccoli (160g)54.60.6g11.4g3.6g
1 tsp olive oil43.44.6g0g0g
1 cup fusilli whole wheat
pasta (4 oz)
3803g82g14g
3 tbsp pesto18018g3g3g
1/2 cup fontina (2 oz)22017.6g0.8g14.6g
total (serves 2)1,238.270g110.6g64.4g
1 serving619.135g55.3g32.2g

(1, 2, 3)

Notes:

  • Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
  • Also I only calculate 1 tsp of oil even though I use 2 tsp because a lot of the oil gets stuck to the pan

Works Cited

1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.


2. “Nutrition Label of pesto.” De Cecco, Italy, 2019.


3. “Nutrition Label of sausage.”Aidells, Kings Mountain, NC, 2019.