Savory High High Protein Pasta with Sausage And Broccoli recipe

Discover this delicious homemade High Protein Pasta with Sausage And Broccoli recipe from www.dailymeatrecipe.com – a nutritious, quick, and satisfying dish that combines lean protein, wholesome vegetables, and flavorful sausage for a perfect weeknight dinner.

Introduction

In today’s health-conscious world, finding the perfect balance between nutrition and flavor can be challenging. That’s where our High Protein Pasta with Sausage And Broccoli recipe comes in – a game-changing dish that delivers both exceptional taste and impressive nutritional benefits. This hearty meat recipe combines protein-rich pasta with savory Italian sausage and nutrient-packed broccoli, creating a satisfying meal that supports your fitness goals without sacrificing flavor. Whether you’re an athlete looking to refuel after a workout, a busy parent seeking a nutritious family dinner, or simply someone who appreciates good food that’s good for you.

Ingredients

Ingredient	Quantity	Notes
High-protein pasta	12 oz (340g)	Chickpea, lentil, or edamame pasta work well
Italian sausage	1 lb (450g)	Sweet or hot, casings removed
Broccoli florets	4 cups	Cut into bite-sized pieces
Garlic	4 cloves	Minced
Red pepper flakes	½ teaspoon	Adjust to taste
Olive oil	3 tablespoons	Extra virgin preferred
Parmesan cheese	½ cup	Freshly grated, plus more for serving
Lemon	1 medium	Zest and juice
Salt	1 teaspoon	Or to taste
Black pepper	½ teaspoon	Freshly ground
Fresh basil	¼ cup	Chopped, for garnish
Cherry tomatoes	1 cup	Halved (optional)
Low-sodium chicken broth	½ cup	To deglaze the pan

Nutrition Facts

Nutrient	Amount per Serving
Calories	485
Protein	38g
Carbohydrates	42g
Fat	22g
Saturated Fat	7g
Cholesterol	65mg
Sodium	710mg
Fiber	8g
Sugar	3g
Iron	4mg
Calcium	180mg

Nutrition information is calculated based on 4 servings using chickpea pasta

Preparation Instructions

Step 1: Prepare the Ingredients

1. Bring a large pot of salted water to a boil for the pasta.
2. While waiting for the water to boil, wash and cut the broccoli into bite-sized florets.
3. Mince the garlic and prepare other ingredients.
4. Remove the casings from the sausage if necessary.

Step 2: Cook the Pasta and Broccoli

1. Add the high-protein pasta to the boiling water and cook according to package instructions, usually 7-9 minutes for al dente. Note that protein pasta often has different cooking times than traditional pasta.
2. When the pasta has about 3 minutes left to cook, add the broccoli florets to the same pot.
3. Before draining, reserve 1 cup of the starchy pasta water.
4. Drain the pasta and broccoli together, but do not rinse.

Step 3: Cook the Sausage

1. While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
2. Add the Italian sausage to the skillet, breaking it up with a wooden spoon as it cooks.
3. Cook the sausage until browned and cooked through, about 5-7 minutes.
4. Add the minced garlic and red pepper flakes to the sausage and cook for another 30 seconds until fragrant.

Step 4: Combine and Finish the Dish

1. Lower the heat to medium and add the chicken broth to the skillet with the sausage, scraping up any browned bits from the bottom of the pan.
2. Add the cooked pasta and broccoli to the skillet with the sausage.
3. Toss everything together gently, adding some of the reserved pasta water as needed to create a light sauce.
4. Stir in the lemon zest, lemon juice, and remaining 1 tablespoon of olive oil.
5. Add the grated Parmesan cheese and toss until the cheese is melted and everything is well combined.
6. Season with salt and black pepper to taste.
7. If using cherry tomatoes, fold them in now just to warm them through.

Step 5: Serve

1. Divide the High Protein Pasta with Sausage & Broccoli among four plates or bowls.
2. Garnish with chopped fresh basil and additional grated Parmesan cheese.
3. Serve immediately while hot.

Serving Suggestions

This High Protein Pasta with Sausage And Broccoli recipe works beautifully as a standalone meal, but here are some complementary serving ideas to round out your dining experience:

• Add a simple side salad with a light lemon vinaigrette to balance the richness of the pasta dish.
• Serve with a slice of whole grain garlic bread for those who need additional carbohydrates.
• For a lighter option, pair with roasted vegetables like bell peppers or zucchini.
• A glass of medium-bodied red wine like Chianti or Sangiovese pairs wonderfully with this sausage dish.
• For a complete Italian-inspired meal, start with a small antipasto platter before serving this hearty main dish.
• Add a dollop of ricotta cheese on top for extra creaminess and protein.

Pro Tips

Elevate your High Protein Pasta with Sausage And Broccoli recipe with these expert cooking tips:

• Choose the right pasta: Different protein pastas have different textures and cooking times. Chickpea and lentil pastas tend to hold their shape better than some other varieties.
• Don’t overcook protein pasta: High-protein pastas can become mushy if overcooked. Aim for al dente and remember they continue cooking slightly after draining.
• Blanch the broccoli properly: Adding the broccoli to the pasta water in the final minutes ensures it’s perfectly crisp-tender without requiring a separate pot.
• Build flavor layers: Brown the sausage well before adding other ingredients to develop a rich depth of flavor in your recipe.
• Reserve pasta water: The starchy water is essential for creating a silky sauce that clings to the pasta.
• Add cheese off heat: Mix in the Parmesan after removing from heat to prevent it from becoming stringy or clumping.
• Customize the protein: While Italian sausage works wonderfully, you can substitute ground turkey, chicken sausage, or even plant-based meat alternatives.
• Make it meal prep friendly: This recipe holds up well for meal prep – simply undercook the pasta slightly and refresh with a splash of water when reheating.

Variations

Customize this High Protein Pasta with Sausage And Broccoli recipe to suit your preferences with these creative variations:

Spicy Arrabbiata Version

Add crushed red pepper flakes and 1 cup of marinara sauce for a spicy twist on this protein-packed recipe.

Creamy Garlic Parmesan

Stir in 1/4 cup of light cream or Greek yogurt at the end for a creamy variation that’s still high in protein.

Mediterranean Style

Add kalamata olives, sun-dried tomatoes, and crumbled feta cheese instead of Parmesan for a Mediterranean flair.

Vegetarian Option

Replace the meat with plant-based sausage crumbles or extra firm tofu crumbles seasoned with Italian herbs and spices.

Pesto Variation

Instead of the simple olive oil finish, toss everything with 1/4 cup of fresh basil pesto for an herbaceous twist.

Sheet Pan Version

For a hands-off approach, toss the sausage (sliced into rounds), broccoli, and cherry tomatoes with olive oil and roast at 425°F for 20 minutes while cooking the pasta separately, then combine.

Frequently Asked Questions

What type of high-protein pasta works best for this recipe?

Chickpea, lentil, and edamame pastas all work great in this recipe. Choose shapes like penne, rotini, or fusilli that hold sauce well and match the size of your sausage crumbles and broccoli florets.

Can I make this recipe ahead of time?

Yes! This dish reheats well. Store in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water or broth to refresh the pasta.

How can I make this recipe dairy-free?

Simply omit the Parmesan cheese or replace it with nutritional yeast for a similar savory flavor. You can also add a squeeze of extra lemon juice to brighten the flavor.

What’s the best type of sausage to use?

Italian sausage (either sweet or hot depending on your preference) works best for this recipe. For a leaner option, turkey or chicken sausage are excellent substitutes.

Can I freeze this high protein pasta dish?

While you can freeze it, the texture of the pasta may change upon thawing and reheating. For best results, freeze the sausage and broccoli mixture separately from the pasta and combine after reheating.

How can I increase the protein content even more?

Add 1/2 cup of white beans, 1/4 cup of pine nuts, or sprinkle with hemp seeds for additional protein without altering the flavor profile significantly.

Conclusion

This High Protein Pasta with Sausage And Broccoli recipe exemplifies how nutritious eating can be both satisfying and delicious. By combining protein-rich pasta with flavorful sausage and nutrient-dense broccoli, you’ve created a balanced meal that supports your health goals while tantalizing your taste buds. The versatility of this recipe makes it perfect for weeknight dinners, post-workout refueling, or meal prep for busy days ahead.

We hope this recipe becomes a staple in your kitchen rotation! Did you try one of our suggested variations or create your own? We’d love to hear about your experience in the comments section. For more protein-packed meat recipes that don’t compromise on flavor, visit www.dailymeatrecipe.com. Our extensive collection of nutritious, delicious dishes will help you maintain a healthy lifestyle without feeling deprived. Bookmark our site for your go-to source of wholesome recipes that the whole family will enjoy!