Recipe: Simple Italian Sausage & Spinach Pasta

Recipe: Simple Italian Sausage & Spinach Pasta

Simple Italian Sausage & Spinach Pasta 

 

Skill Level

Easy

Time

20 mins

Serves

4

 

Calories

531

Protein

23g

Fat

18g

Carbs

72g

Equipment Needed

    • 2 Pots 
    • Slotted Spoon 
    • Plate
    • Paper Towel

    Ingredients

    • 340 grams Rigatoni (uncooked)
    • 170 grams Pork Sausage (Italian, casing removed, crumbled)
    • 4 cups Baby Spinach
    • 2 cups Tomato Sauce (warmed)
    • Sea Salt & Black Pepper (to taste)
    • 1/2 cup Parmigiano Reggiano (finely grated)

    Instructions

    Step 1

    Cook the rigatoni until it’s al dente.

    Step 2

    Meanwhile, heat a pot over medium heat. Once hot, add the sausage and cook for eight to 10 minutes or until cooked through, breaking it up as it cooks. Use a slotted spoon to remove the sausage and set it aside on a plate lined with paper towel.

    Step 3

    Reduce the heat to medium-low. Add the spinach and cook for two minutes or until wilted. Add the cooked pasta, sausage, and tomato sauce and heat until everything is warmed through. Season with salt and pepper.

    Step 4

    Divide the pasta evenly onto plates and top with parmesan. Enjoy!

    Notes About Recipe

      • Leftovers: Refrigerate in an airtight container for up to three days.
      • Serving Size: One serving is approximately two cups.
      • Make It Vegan: Use a plant-based sausage and cheese alternative.
      • More Flavour: Add chili flakes.
      • Gluten-Free: Use gluten-free pasta.
      • Dairy-Free: Omit the parmesan.

       

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      Recipe: Pesto Chicken Skewers

      Recipe: Pesto Chicken Skewers

      Pesto Chicken Skewers

       

      Skill Level

      Easy

      Time

      20 mins

      Serves

      2

       

      Calories

      280

      Protein

      34g

      Fat

      12g

      Carbs

      8g

      Equipment Needed

      • Air Fryer
      • 4 Barbecue Skewers 
      • Bowl
      • Plates
      • Forks (to thread the chicken)

      Ingredients

      • 300 grams Chicken Thighs (boneless, skinless, cut into small cubes (300g = roughly 2 chicken thighs))
      • 2/3 Yellow Bell Pepper (medium, chopped)
      • 8 Cremini Mushrooms (medium)
      • 2 tbsps Pesto
      • Sea Salt & Black Pepper (to taste)

      Instructions

      Step 1

      Preheat an air fryer or oven to 400ÂşF (205ÂşC).

      Step 2

      If you have wooden skewers, soak in water for 10-15 minutes (helps prevent them from burning).

      Step 3

      Add the chicken, bell pepper, and mushrooms to a bowl. Add the pesto and stir well. Season with salt and pepper.

      Step 4

      Thread the chicken, bell pepper, and mushrooms evenly between skewers and place the skewers into the oven or air fryer.

      Step 5

      Cook for 10 to 15 minutes or until cooked through, flipping halfway through. Divide evenly between plates and enjoy!

      Notes About Recipe

        • Leftovers: Refrigerate in an airtight container for up to three days.
        • Serving Size: One serving is equal to two eight-inch (20 cm) skewers.
        • Chicken Breast: You can use chicken breast instead of chicken thighs. If using chicken breast you can use the same serving size.

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        Recipe: Honey Garlic Chicken Skewers

        Recipe: Honey Garlic Chicken Skewers

        Honey Garlic Chicken Skewers 

         

        Skill Level

        Easy

        Time

        40 mins

        Serves

        2

         

        Calories

        335

        Protein

        31g

        Fat

        15g

        Carbs

        19g

        Equipment Needed

        • Air Fryer or Oven
        • Wooden skewers
        • Shallow bowl
        • Baking sheet (if using the oven)

        Ingredients

        • 300 grams Chicken Thighs (boneless, skinless, cut into 1-inch cubes (300g = roughly 2 chicken thighs))
        • 1 1/2 tbsps Honey
        • 1 tbsp Sesame Oil
        • 2 Garlic (clove, minced)
          Sea Salt & Black Pepper (to taste)
        • 1/2 Red Bell Pepper (medium, chopped) 
        • 1/3 cup Red Onion (cut into chunks)
        • 6 Barbecue Skewers (small)
        • 1 tbsp Sesame Seeds

        Instructions

        Step 1

        Preheat an oven or air fryer to 400ÂşF (205ÂşC). If using the oven, line a baking sheet with aluminum foil.

        Step 2

        If using wooden skewers, soak in water for 10-15 minutes to prevent them from burning while cooking.

        Step 3

        In a shallow bowl, toss together the chicken cubes, honey, sesame oil, garlic, salt, and black pepper.

        Step 4

        Thread the chicken, bell peppers, and onions onto the barbecue skewers. Place the skewers on the baking sheet, or into the air fryer, and bake for 10-15 minutes or until the chicken is cooked through.

        Step 5

        Sprinkle the sesame seeds on top. Enjoy!

        Notes About Recipe

        • Leftovers: Refrigerate in an airtight container for up to three days.
        • Serving Size: One serving is approximately three six-inch skewers.
        • Additional Toppings: Chopped green onion.
        • Serve it With: Salad, rice, cauliflower rice, and/or roasted vegetables.

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        Recipe: Air Fryer Crispy Chickpeas

        Recipe: Air Fryer Crispy Chickpeas

        Air Fryer Crispy Chickpeas 

         

        Skill Level

        Easy

        Time

        20 mins

        Serves

        4

         

        Calories

        151

        Protein

        7g

        Fat

        4g

        Carbs

        23g

        Equipment Needed

         

        Ingredients

        • 2 cups Chickpeas (drained, rinsed) 
        • 1 1/2 tsps Avocado Oil
        • 1/2 tsp Smoked Paprika
        • 1/2 tsp Sea Salt
        • 1/4 tsp Garlic Powder

        Instructions

        Step 1

        Preheat the air fryer to 390ÂşF (200ÂşC).

        Step 2

        In a bowl, mix together the chickpeas, oil, smoked paprika, salt, and garlic powder.

        Step 3

        Transfer the chickpeas to the air fryer and bake for 12 to 14 minutes, shaking the tray halfway through, until crispy and browned. Enjoy!

        Notes About Recipe

        • Leftovers: Store in an airtight container for up to two days.
        • Serving Size: One serving is approximately 1/2 cup.
        • More Flavour: Add cayenne pepper.

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        Recipe: Cottage Cheese Alfredo Sauce

        Recipe: Cottage Cheese Alfredo Sauce

        Cottage Cheese Alfredo Sauce 

         

        Skill Level

        Easy

        Time

        15 mins

        Serves

        4

         

        Calories

        155

        Protein

        12g

        Fat

        10g

        Carbs

        4g

        Equipment Needed

        • Blender
        • Knife
        • Sauce Pan
        • Pot 
        • Spatula

        Ingredients

        •  1/2 cup Milk
        • 1 1/4 cups Cottage Cheese
        • 1 tbsp Olive Oil
        • 2 cloves Garlic (minced)
        • 3/4 cup Grated Parmesan
        • 1/2 tsp Italian

        Instructions

        Step 1

        Blend the milk and cottage cheese until smooth.

        Step 2

        Add oil to frying pan and saute the garlic. Cook until fragrant.

        Step 3

        Add the cottage cheese mixture and the parmesan cheese, then stir until smooth over low heat.

        Step 4

        Serve with your favourite pasta and enjoy!

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