Mediterranean Pasta Recipe

Now this recipe is something you can personally play with... try different veggies, or different pasta, or hot Italian Sausages, which is what I would use, if the kids weren't here eating it too lol!

Just remember to check the calories... if a box of past says that 56g is a serving and that serving is 320 Calories, divide the 320 by the 56 and that will tell you how many calories PER gram for that pasta.  Then you can adjust up or down for your own portion of pasta.

Mediterranean Pasta

Serves 4 

Takes about 1/2 hr from Pan to Table

Ingredients:

2 Italian Sausage  (1/2 a Sausage Link Per Person)

20 Med Large Shrimp (5 Per Person)

2 Tbsp of Jar Pesto Sauce 

Pasta of Choice per Person (Use the Method Above)

1 Red Pepper

1 Spanish Onion

4 Zucchini

1 Tbsp Oregano

1 Tbsp Sweet Basil

2 Cloves Crushed Garlic OR 1/2 Tbsp Garlic Powder

1/4 to 1/3 Cup Water

Directions:

Follow manufacturer's instructions for your pasta and get the water on the stove.

While you are waiting for the water to boil...

In a Large Skillet... Squeeze the sausage out of the casing  into the pan, make them small pieces so it looks like more on the plate.

Cut the onion cross wise, then lengthwise into pieces and add to the skillet. Add 1/4 cup of water and ALL the seasonings (including the garlic) and simmer on medium heat covered.

Keep the Veggies until the pasta is just about finished, as you do NOT want them to be mush, you want them warm and crunchy with some seasonings.

When the Pasta has about 5 min left to go, add the shrimp and veggies to the skillet and the rest of the water and cover, toss a couple of times before serving to coat the veggies in the seasonings and add the two (2) Tbsp of Jar Pesto Sauce and toss.

Drain the Pasta, and place into individual serving bowl plates.

Measure out your portions per person, then add the meat/veggies from the skillet and toss each plate individually, you CAN pour the remaining liquid over the plates. 

*For a spicy and amazing flavor, I suggest you use a Hot Italian Sausage with a Penne style Pasta.*

Calories are based on using Red & White Quinoa Pasta

380 Calories Total  (Based on 40g Cooked Pasta)

Here's how to break it down for yourself:

1/2 Sausage per person (37g) = 85 Calories

*2 Tbsp Jar Pesto (Divide it by 4) = 39 Calories

Veggies 1 & 1/2 Cup = 60 Calories

Pasta 40g = 146 Calories

*We divided the Pesto by 4 cause there are 4 servings*

Add it all together and it comes to 390 Calories

Honey Garlic Sausage with Quinoa Red & White Elbow Pasta

VARIATION#1


Instead of using Pork Sausages, you can use Hot Italian Turkey Sausages, they are only 100 Calories per Sausage and instead of using Quinoa Pasta, you can use Whole Wheat by Catelli and you can add 5-6 Shrimp per person using the same method above.

Hot Italian Turkey Sausage, Shrimp & Whole Wheat Pasta (Variation)

You are going to need your scale for the calories. 


40g of Catelli Pasta = 146 Calories
5-6 Shrimp per person (100g) = 60 Calories
1 Hot Italian Turkey Sausage = 100 Calories
1 & 1/2 Cups Veggies = 60 Calories 
1/4 of 2 Tbsp of Pesto Jar Sauce = 39 Calories

I used Catelli Healthy Harvest Whole Wheat Penne and I use 40g for my serving.

40g of Pasta in my own serving & 6 Shrimp, as well as 1 Sausage Per Person and this recipe pictured above has 405 Calories.

REMEMBER! Using the Turkey Sausage will also cut the FAT off the calories. 

Depending on your caloric in-take, you could add some Feta Cheese to this and it would be AMAZING!!!! One serving is 30g and that would be 90 Calories added on.

OR you could have a Tossed Spring Mix Salad with 1 Tbsp of Renee's Fat reduced dressing and add 45 Calories.

Enjoy!!!