Zucchini Pasta with Chicken Sausage, Sun Dried Tomatoes and Feta Cheese

 

A recipe has been provided on the Purple Spoon before with zucchini pasta, however, this week Courtney Schnabel, MS, RD, CDN just purchased a new tool to help make veggies into an ultimate pasta substitute. A spiralizer is an inexpensive (only $10 on amazon!) kitchen tool that will turn any veggie into a starchy stand-in. It looks like a pencil sharpener and works almost exactly like one too. The result of using it produces long strands of spaghetti looking veggies. Zucchini season is coming to a close so make sure to get your last zucchini fix before the Fall gourds take over the menu. This recipe can be used with pesto sauce instead of tomato sauce which is just as delicious! Zucchini is a good source of vitamin C, all of the B vitamins, and is a great source of fiber! 1 cup of spiralized zucchini is only 45-50 calories! Compare that to 1 cup of cooked pasta which can be 160-180 calories!

 

INGREDIENTS

  • 1 large zucchini or equivalent of 1lb (1 or 2 depending on the size)
  • ½ sweet onion
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1 lb chicken sausage
  • ½ cup dry white wine
  • 4oz tomato sauce/stewed tomatoes (can use hunts as a base for a quick meal)
  • ½ cup sun dried tomatoes
  • 2oz feta cheese

DIRECTIONS

  1. Spiralize your zucchini and set-aside
  2. Heat oil in the pan, dice onions and garlic and sauté until tender
  3. Remove the casing from the sausage (cut lengthwise with a knife and pull meat out of the casing) then add the meat to the hot pan and sautee until done. The pan should be getting hot and the sausage should be creating brown bits at the bottom of the pan
  4. Deglaze the pan with the white wine, scraping up all of those brown bits off the bottom of the pan. Let the wine reduce by half
  5. Add the tomato sauce (be careful not to add too much! Your sauce should be thick – when you add the zucchini, the natural waters in the zucchini will make the sauce thinner)
  6. Add the sundried tomatoes and the zucchini pasta and let the sauce thicken (about 5 minutes)
  7. Crumble feta on the top and serve 

NUTRITION FACTS

Recipe makes: 4 servings; each serving: 315 calories, 20g fat, 10g carbohydrates, 3g fiber, 26g protein