Chicken Sausage Zucchini Pasta

$For this tasty dish, you will need: - 12 oz whole wheat spaghetti - 2 medium zucchinis, spiralized - 3 chicken sausages, sliced (Italian-style is best) - 2 tablespoons olive oil - 3 cloves garlic, minced - 1 cup cherry tomatoes, halved - 1 teaspoon dried oregano - Salt and pepper to taste These ingredients come together to create a delicious, healthy meal. Whole wheat spaghetti adds fiber and nutrients. Chicken sausage brings protein and a savory taste. Zucchini noodles offer a light and fresh texture. You can boost the flavor with: - ¼ cup grated Parmesan cheese (optional) - Fresh basil leaves for garnish Adding Parmesan cheese gives a salty, creamy touch. Fresh basil adds a pop of color and freshness. Feel free to skip these if you want a lighter dish. This meal is a great choice for many diets. Each serving has about: - Calories: 350 - Protein: 22g - Carbohydrates: 45g - Fiber: 7g This dish is high in protein and fiber, making it filling. It is also lower in fat if you skip the cheese. If you need gluten-free options, use gluten-free pasta. {{ingredient_image_1}} First, grab a large pot. Fill it with water and add a good amount of salt. Bring the water to a boil. Once it’s bubbling, add 12 ounces of whole wheat spaghetti. Cook it based on the package instructions until it's al dente. This usually takes about 8 to 10 minutes. While cooking, save ½ cup of the pasta water. This will help later. After cooking, drain the spaghetti and set it aside. Next, take a large skillet and heat 2 tablespoons of olive oil over medium heat. Once hot, add 3 sliced chicken sausages. I prefer Italian-style sausages for this dish. Cook them for about 5 to 7 minutes. You want them browned and heated through. The smell will start to fill your kitchen, and it’s delightful! Now, it’s time to add flavor! Stir in 3 minced garlic cloves and cook for about 1 minute. Then, add 1 cup of halved cherry tomatoes and 1 teaspoon of dried oregano. Sauté this mix for another 2 to 3 minutes. The tomatoes should soften nicely. Next, toss in the spiralized zucchini and mix everything well. Cook for 3 to 5 minutes until the zucchini is tender but still has a little crunch. Finally, add the cooked spaghetti to the skillet. Pour in the reserved pasta water, one to two tablespoons at a time. This helps create a light sauce. Mix it all together. Season with salt and pepper to taste. Remove from heat and serve! To cook whole wheat spaghetti, start with a large pot. Fill it with water and add salt. Bring the water to a boil. Add the spaghetti and stir it gently. Check the package for cooking time. Cook until the pasta is al dente, which means firm but not hard. This usually takes about 8-10 minutes. Remember to reserve some pasta water before draining. This water helps make your sauce creamy. To spiralize zucchini, you need a spiralizer. Cut the ends off each zucchini first. Insert one end into the spiralizer and twist. The zucchini will turn into long noodles. Do this for both zucchinis. If you don’t have a spiralizer, you can use a vegetable peeler for wide strips. Keep the zucchini noodles a little thick for a nice bite. Avoid overcooking them to keep a crisp texture in your pasta. If you want a healthier version of this dish, there are easy swaps. You can use gluten-free pasta instead of whole wheat. For extra veggies, add bell peppers or spinach. If you prefer less fat, you can cut down on olive oil or skip the cheese. Instead of chicken sausage, try turkey sausage or a plant-based option. These swaps keep the flavors while making it lighter. Pro Tips Use Fresh Ingredients: Fresh zucchini and ripe cherry tomatoes will enhance the flavor and texture of your dish. Don't Overcook the Zucchini: Aim for tender yet crisp zucchini noodles to maintain their vibrant color and nutritional value. Reserve Pasta Water: The starchy pasta water helps to create a silky sauce that clings to the noodles beautifully. Experiment with Seasonings: Feel free to add red pepper flakes or fresh herbs for an extra kick of flavor. {{image_2}} You can make this dish even better by adding more vegetables. Try bell peppers, spinach, or mushrooms. Each vegetable gives a unique taste and texture. For more color, add carrots or cherry tomatoes. Mix and match to find your favorite combination. This keeps the dish fresh and exciting. If you want a different protein, turkey sausage works great. It has a similar taste and texture. For a meat-free option, use vegetarian sausage. It adds flavor without meat. Both options make the dish lighter while still being filling. Boost the flavor with fresh herbs or spices. Basil and parsley add a nice touch. You can also try red pepper flakes for some heat. A squeeze of lemon juice brightens the dish. Experiment with your favorite flavors to make it your own. To store your Chicken Sausage Zucchini Pasta, let it cool first. Place it in an airtight container. This helps keep it fresh. Store it in the fridge for up to three days. If you want to enjoy it later, freezing is a great option. When ready to eat, reheat the pasta on the stove for the best taste. Add a splash of water or olive oil to keep it moist. Heat it over medium-low heat. Stir often until it is warm. You can also use the microwave. Just cover it with a microwave-safe lid. Heat in short bursts, stirring in between. To freeze the pasta, use a freezer-safe container. Make sure to leave some space at the top. The pasta will expand as it freezes. It can last up to three months in the freezer. When you are ready to eat it, thaw it overnight in the fridge. Then, reheat it on the stove or microwave as described above. Yes, you can use regular pasta. It will work fine in this dish. Whole wheat pasta adds fiber, making it a healthier choice. Regular pasta has a softer texture, which some may prefer. Just follow cooking time on the package. You can try marinara or pesto for different flavors. Garlic and oil also work well. A light cream sauce can add richness. Each sauce changes the taste and texture of the dish. Feel free to experiment with your favorites! To keep zucchini noodles firm, avoid overcooking them. Sauté them for just 3-5 minutes. You can also sprinkle some salt on them before cooking. Let them sit for a few minutes, then pat dry. This helps remove excess moisture before you add them to the dish. You’ve learned how to make a tasty chicken sausage zucchini pasta. We covered key ingredients, nutritional info, and handy tips. I showed you how to cook the pasta and sausage just right. You also learned to add your favorite veggies or swap proteins. Remember to store leftovers well and reheat for best taste. This dish is simple, healthy, and full of flavor. Enjoy making it your way!$

Chicken Sausage Zucchini Pasta

A healthy and delicious pasta dish featuring chicken sausage and spiralized zucchini.

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Italian

Servings 4

Calories 350 kcal

Ingredients

12 oz whole wheat spaghetti
2 medium zucchinis, spiralized
3 pieces chicken sausages, sliced
2 tablespoons olive oil
3 cloves garlic, minced
1 cup cherry tomatoes, halved
1 teaspoon dried oregano
to taste salt and pepper
0.25 cup grated Parmesan cheese (optional)
for garnish fresh basil leaves

Instructions

Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente. Reserve ½ cup of pasta water, then drain the pasta and set aside.
In a large skillet, heat the olive oil over medium heat. Add the sliced chicken sausages and cook until browned and heated through, about 5-7 minutes.
Stir in the minced garlic and cook for about 1 minute until fragrant. Then add the halved cherry tomatoes and dried oregano; sauté for another 2-3 minutes until the tomatoes soften.
Add the spiralized zucchini to the skillet, tossing to combine. Cook for about 3-5 minutes until the zucchini noodles are tender yet still slightly crisp.
Add the cooked spaghetti to the skillet. Pour in some of the reserved pasta water (1-2 tablespoons at a time) to help create a light sauce. Toss everything together until evenly mixed. Season with salt and pepper to taste.
Remove from heat and transfer the Chicken Sausage Zucchini Pasta to serving plates. Top with grated Parmesan cheese, if using, and garnish with fresh basil leaves.

Notes

Feel free to add more vegetables or adjust the seasoning to your taste.

Keyword chicken sausage, healthy, pasta, zucchini