Sunday, May 26, 2013

Artichoke, Caper, and Tomato Pasta Toss

 

This Mediterranean-inspired meal is a quick and delicious stove-top meal, perfect for a weeknight dinner. Continuing with our meatless dinners I did use veggie sausages for this recipe, but it would be wonderful with Italian sausage or chicken sausage as well. 

In fact, I ordered a similar dish a few months ago at one of my favorite restaurants and paid $16.00 for it (with real sausage). For the same cost, that could feed a whole family (four servings). I served this as a hot dish for dinner and we had it as a cold salad the following day for lunch and it was delicious both ways!

 

Canned tomato sauces tend to be super high in sodium, some exceeding 1,000 mg in ½ cup. The American Heart Association recommends that everyone reduce their daily sodium intake to 1,500 mg. Considering some servings brands of sauces exceed half or more of the daily recommendation, it is good to start thinking about ways to season pasta without having to rely on prepackaged sauces. Think fresh… and think outside the can! 

 

Artichoke, Tomato, and Caper Pasta with Sausage

Serves 4

 

Ingredients:

1 Tbsp olive oil

1 Tbsp chopped garlic

½ cup sweet onion, sliced thin

3/4 pound sausage*

1 14oz can quartered artichokes, drained

2 Tbsp capers

¼ cup sun-dried tomatoes, chopped

1 large tomato, diced

½ cup low-sodium chicken or vegetable broth

½ tsp dried basil, oregano

Black pepper, to taste

½ pound whole wheat pasta (short pasta preferred)

Parmesan cheese, to taste

 

*Veggie, Italian, or Chicken sausage

 

Directions:

  1. Heat the olive oil in a large frying pan over medium heat. Add garlic and onions and sauté until soft.
  2. Add the sausage, brown for 2-3 minutes per side.
  3. Add the remaining ingredients and simmer for 10-15 minutes. Meanwhile, cook the pasta as directed.
  4. Add pasta to sauce to coat evenly. Top with parmesan cheese and serve with a side salad!

 

Nutrition Facts: (1/4 of recipe)1 ½ cups of pasta with vegetables and sausage

420 calories, 11 g fat (3 g saturated), 26 g protein, 50 g carbohydrates, 7 g fiber, 720 mg sodium

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