One Pot Sausage and Sun Dried Tomato Pasta
This One Pot Sausage and Sun Dried Tomato Pasta delivers 25g protein and 584 calories per serving across 4 portions. Quick stovetop cooking in a single pot means minimal time investment and cleanup during your meal prep window. The one-pot format scales well if you want to double the recipe for extended coverage through the week.
Ingredients
- •Italian Pork Sausage(227g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(120g)
- •Broccoli(227g)
- •Low Sodium Chicken Broth(480g)
- •Tomatoes, Sun-Dried, Packed In Oil(80g)
- •Rotini Pasta(227g)
- •Pinch of red pepper (optional) ($0.02)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Add the olive oil and sausage to the skillet and cook over medium heat until browned. If using links, cook them until browned on the outside and firm enough to slice, then slice into medallions, return to the skillet, and brown on both sides. Transfer the cooked sausage to a clean bowl and drain off all but about 1 Tbsp fat from the skillet.
- 2Add the minced garlic and frozen broccoli florets to the skillet. Sauté over medium heat for 3-5 minutes, or just until the broccoli is bright green and no longer frozen. Transfer the broccoli florets to the bowl with the sausage.
- 3Add the chicken broth to the skillet and stir or whisk to dissolve the browned bits off the bottom of the skillet. Slice the sun dried tomatoes into strips and add them to the broth with the pasta and a pinch of red pepper flakes. Stir, place a lid on top, and turn the heat up to medium high. When the broth begins to boil, give the skillet a quick stir, replace the lid, and turn the heat down to low or just above low so that the broth maintains a simmer.
- 4Simmer the pasta and sun dried tomatoes for about 7 minutes, stirring every couple of minutes, or until the pasta is tender and most of the liquid is absorbed. If the pasta becomes tender before all the broth has been absorbed, simply let it simmer for the last couple of minutes without the lid.
- 5Once the pasta is tender and only a small amount of thickened liquid remains in the bottom of the skillet, add the cooked sausage and broccoli back to the pasta. Stir to combine and sprinkle the grated Parmesan over top. Serve immediately.
Nutrition — Per Serving
584
calories
25g
protein
26g
fat
- Carbohydrates
- 65g
- Saturated fat
- 8.3g
- Sodium
- 827 mg
- Dietary fiber
- 5.1g
4 servings per batch · ~359g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Sausage and Sun Dried Tomato Pasta have per serving?
Each serving provides 25g of protein and 584 calories with 26g fat and 65g carbs. The protein content is moderate, making this better as an occasional dinner rather than a primary muscle-building meal.
How long does One Pot Sausage and Sun Dried Tomato Pasta take to prep?
Quick prep on the stovetop yields 4 servings, offering a convenient option for mid-week reheats without requiring extended cooking time.
Is One Pot Sausage and Sun Dried Tomato Pasta good for muscle gain?
At 25g protein per 584 calories, this recipe falls short for primary muscle-gain dinners where you'd target 40g+ protein per meal. Pair it with an additional protein source or reserve it for non-training days when overall protein requirements are lower.
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