Pasta con Broccoli e Salsiccia

Pasta con Broccoli e Salsiccia is a delightful Italian dish that combines al dente pasta with tender broccoli and flavorful sausage, making it a hearty and nutritious meal. This high-protein lunch option is both satisfying and easy to prepare, perfect for a quick yet authentic Italian experience.

Ingredients

• Pasta (penne or orecchiette) - 160 grams
• Broccoli florets - 200 grams
• Italian sausage (bulk, not in casings) - 150 grams
• Garlic - 3 cloves, minced
• Olive oil - 2 tablespoons
• Parmesan cheese - 30 grams, grated
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente according to package instructions, usually around 10-12 minutes.
2. While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the Italian sausage and cook until browned and cooked through, about 5-7 minutes, breaking it up with a spoon as it cooks.
3. Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant but not browned.
4. Add the broccoli florets to the skillet and sauté for an additional 5 minutes, stirring occasionally, until the broccoli is tender and bright green.
5. Once the pasta is cooked, reserve 1/2 cup of pasta water and then drain the pasta.
6. Add the drained pasta to the skillet with the sausage and broccoli. Toss everything together, adding reserved pasta water as needed to create a light sauce.
7. Season with salt, black pepper, and red pepper flakes (if using) to taste.
8. Serve immediately, topped with grated Parmesan cheese.

Nutrition

• Calories: 530
• Protein: 30 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 750 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Broccoli is rich in vitamins C and K, promoting immune health and bone strength.

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