Ellie manages to pack a whopping 30 grams of protein into just one serving of this pasta dish with help from whole-wheat bowtie pasta, chicken sausage, and cannellini beans. The escarole is key to adding a leafy crunch and, most important, fiber.
3/4 pound whole-wheat bowtie (or other shape) pasta
1 tablespoon olive oil
1/2 medium onion, chopped, about 1 cup
3 cloves garlic, minced
6 ounces lowfat Italian-style chicken sausage, casings removed, crumbled
1 medium head escarole, rinsed, drained and chopped, about 8 cups
1(14-ounce) can low-sodium cannellini beans, drained and rinsed
1 1/2 cups low-sodium chicken broth
1/2 teaspoon red pepper flakes
1 tablespoon chopped fresh sage leaves
Freshly ground black pepper
1 ounce grated Parmesan
Cook the pasta according to the directions on the package.
Heat the oil over medium heat in a large, deep saute pan or 8-quart stockpot. Saute the onion until soft and translucent, about 5 minutes. Add the garlic and cook an additional 1 minute. Stir in the sausage and cook until heated through and browned, about 4 minutes. Add the escarole and cook until wilted, about 3 to 4 minutes.
Add the beans, 1 cup of chicken stock, sage and red pepper flakes and simmer until the mixture is heated through and liquid is slightly reduced. Add the sausage-bean mixture to pasta and toss well, loosening with the additional 1/2 cup chicken stock if necessary. Season with freshly ground pepper and salt, to taste.
Divide among 4 pasta bowls and top with parmesan cheese.
Eat Healthy and Stay Healthy 🙂 🙂