20-Minute Creamy Garlic Parmesan Sausage Pasta

Ingredients

• 12 oz Protein penne pasta
• 1.5 lb Italian chicken sausage (Thinly sliced)
• 1 Yellow onion (Small; finely diced)
• 5 cloves Garlic (Minced)
• 1 tbsp Butter
• 1 cup Low-sodium chicken broth (The source lists “1 cups”; interpreted as 1 cup)
• 0.75 cup Fat-free half-and-half
• 0.75 cup Freshly grated parmesan
• 1 tbsp Flour (@fit.flour or all-purpose flour)
• 0.25 cup Pasta water (Add more if needed)
• 1 tsp Italian seasoning
• Salt (To taste)
• Black pepper (To taste)
• Tomatoes (Mentioned in the audio transcript, but no type or quantity was provided)
• Fresh parsley (For topping; amount not specified)

Steps

1. 1

   Cook the protein penne pasta according to its package directions. Reserve 1/4 cup of the pasta water, then drain the pasta.

2. 2

   Thinly slice the Italian chicken sausage.

3. 3

   Heat a pan over medium heat. Add the sliced chicken sausage and cook, stirring as needed, until the edges are crisp. Remove the sausage from the pan.

4. 4

   Add 1 tablespoon of butter to the same pan.

5. 5

   Add the finely diced onion and sauté until softened.

6. 6

   Add the tomatoes mentioned in the transcript and the minced garlic. Cook until the vegetables are softened and the garlic is fragrant.

7. 7

   Add the chicken broth, fat-free half-and-half, parmesan, flour, reserved pasta water, and Italian seasoning. Stir until the mixture becomes a thick, creamy sauce.

8. 8

   Season the sauce with salt and black pepper to taste.

9. 9

   Add the cooked protein pasta and the crisped sausage to the sauce. Stir until everything is evenly coated and heated through.

10. 10

    Divide the pasta into four equal servings and top with fresh parsley before serving.

Notes

The transcript mentions tomatoes, but the written ingredient list does not provide a quantity or specify the type, so the amount is unknown. The creator states that the recipe makes 4 servings and reports approximately 660 calories, 59 g protein, 61 g carbohydrates, and 20 g fat per serving; values may vary with the chicken sausage and protein pasta used.

Nutrition per serving

• main
• pasta
• high-protein
• meal-prep
• 20-minute
• quick
• Italian
• creamy