Quick and Healthy Mediterranean Pasta

Quick and Healthy Mediterranean Pasta www.cardiocoffeeandkale.com

This is one of my favorite "go to" weeknight meals.  It has healthy complex carbs, lean protein and a serving of veggies all in one dish.  I love the fresh organic turkey or chicken sausage from Whole Foods, but Trader Joes also has a great Italian Sun Dried Tomato Chicken Sausage that I usually try to keep on hand. 

Since this pasta doesn't have any sauce, the veggies, herbs and olive oil give it a flavor punch without all the extra calories.  I hope your family enjoys this meal as much as mine!  



  • 12 Ounces Whole Grain Pasta
  • 1 1/2 Lbs Turkey or Chicken Italian Sausage
  • 1 Tablespoon Olive Oil
  • 1 Garlic Clove - crushed
  • 3 Portabella Mushroom Caps - sliced
  • 1/2 lbs Asparagus - chopped
  • 8 Ounces Cherry Tomatoes- Halved
  • 1 teaspoon Italian Seasoning
  • 1/4 Cup Kalamata Olives - Chopped
  • Fresh Basil - Sliced 
  • 1 Tablespoons Olive Oil
  • Salt and pepper to taste
  • Red Pepper Flakes Optional

Add salt to water and bring to boil, cook pasta until al dente.  While pasta is cooking, brown sausage on medium high heat, cover with lid and cook through, stirring often and breaking apart sausage.  Remove to paper towels. 

In same pan, add 1 tablespoon olive oil and stir in crushed garlic to mix, add asparagus and mushrooms and cook until asparagus is tender crisp.  Add Italian seasoning, and salt and pepper to taste.  Toss in tomatoes and olives, and cover, cooking one to two minutes until tomatoes start to soften.  Remove from heat, add pasta, basil and 1 tablespoons olive oil.  Toss to coat and seasoning with salt and pepper to taste.  Red pepper flakes optional.

Servings 6, Calories 391, Fat 9.2g (sat fat 1.7g) Cholesterol 88mg, Total Carbs 47, Dietary Fiber 6.6g, Sugars 4g, Protein 3.2g

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