DinnerItalian-inspiredHigh ProteinQuickBudget FriendlyFamily Friendly
Tomato Chicken Sausage Spaghetti with Broccoli
Whole-wheat spaghetti tossed with browned chicken sausage, tomato sauce, tender broccoli, and parmesan.
- Calories
- 670
- Protein
- 36g
- Carbs
- 78g
- Fat
- 24g
Per serving
Ingredients
For 4 servings · 35 min total
- chicken sausagethinly sliced12 oz
- whole wheat spaghetti:null12 oz
- broccoli florets:null12 oz
- tomato sauce:null12 oz
- onionfinely diced1/2 lb
- grated parmesan:null2 oz
- cooking oil:null4 tsp
- red pepper flakes:null1/2 tsp
- kosher salt:null1 tsp
- black pepper:null1/2 tsp
Instructions
- 1Finely dice the onion and thinly slice the chicken sausage. Do not rinse the sausage. Pat the cut surfaces dry, then season it with kosher salt and black pepper. Wash the cutting board, knife, and hands with soap and water before touching anything else.
- 2Bring a large pot of water to a boil, salt it well, and cook the spaghetti until al dente, tasting two minutes before the package time. Reserve a little pasta water, then drain the spaghetti.
- 3While the pasta cooks, heat the cooking oil in a large skillet over medium heat. Add the onion and a pinch of kosher salt, then cook until translucent and fragrant, about 4-5 minutes.
- 4Add the seasoned chicken sausage and cook, turning occasionally, until browned and the thickest piece reads 165°F (74°C) on an instant-read thermometer, about 7-9 minutes.
- 5Stir in the tomato sauce, red pepper flakes, and black pepper. Simmer until the sauce is hot and slightly reduced, about 4-6 minutes, then taste and adjust with kosher salt.
- 6Add the broccoli florets and a splash of reserved pasta water, cover, and cook until the broccoli is crisp-tender and bright green, about 4-5 minutes.
- 7Toss the drained spaghetti with the sauce and broccoli. Finish with the grated parmesan, taste, and adjust with kosher salt and black pepper.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.