Cauliflower Tomato Pasta with Sausage
This Italian Cauliflower Tomato Pasta is a healthy and flavorful meal! It's made with penne tossed with chicken sausage and Parmesan cheese.
Servings: 6
Calories: 506kcal
Equipment
- Large Skillet 12 inch skillet
Ingredients
- 6 cloves garlic
- 2 shallots or 1 small onion, any variety
- 3 Tbsp. olive oil split
- 12 oz. chicken sausage such as mild or spicy Italian or spinach feta chicken sausages
- 4-5 cups cauliflower florets equals 1 small head or half a large head of cauliflower
- 1 tsp. Italian seasoning
- ½ tsp. kosher salt
- ¼ tsp. pepper
- ½ cup low sodium chicken broth split
- 1 package gluten free penne or regular penne if not gluten free
- 1 14.5 oz. can diced tomatoes
- ½ cup Parmesan cheese grated
- basil or parsley for garnish
Instructions
- Mince 6 cloves of garlic and 2 shallots (or 1 small onion, any variety).
- Cut 1 small head or ½ a large head of cauliflower into florets, making sure they are relatively the same size to ensure that the cauliflower cooks evenly (yields 4-5 cups cauliflower florets).
- Cut 1 12 oz. package of chicken sausages of choice into slices.
- Grate ½ cup of Parmesan (can sub Asiago or Romano) cheese.
- Prepare 1 package of gluten free penne or short pasta of choice (or regular short pasta if not gluten free) according to package instructions. Cook the pasta just until al dente. It's very important not to overcook gluten free pasta, or it will become mushy.
- Once the pasta is cooked just until al dente, place a strainer in the sink and drain the pasta. Run the cooked pasta under cold water. This will help stop the cooking process and help the pasta to retain its shape (this step is not necessary if using regular pasta).
- Place a large skillet on the stove top and heat to medium-high. Add 2 Tbsp. olive oil to the skillet.
- Once the oil is heated, add the sliced sausages and sauté for 8-10 minutes, stirring occasionally (the sausages should be cooked through and golden brown on the outside). Remove the sausage and set aside.
- Add another 1 Tbsp. of olive oil to the skillet. Add the minced garlic and onions to the skillet. Sauté for 4-5 minutes, stirring often.
- Add the cauliflower florets along with 1 tsp. Italian seasoning, ½ tsp. kosher salt, and ¼ tsp. pepper. Stir until combined and sauté for 8-10 minutes, stirring occasionally.Pour ¼ cup of low sodium chicken broth into the skillet and scrape up the brown bits with a wooden spatula as the cauliflower cooks.
- Pour 1 14.5 oz. can of diced tomatoes into the skillet and stir until completely combined.
- Place the drained and rinsed pasta into the skillet along with the sautéed sausages and ½ cup of grated Parmesan cheese. Pour another ¼ cup of low sodium chicken broth into the skillet.
- Carefully stir all of the ingredients together so that the pasta stays intact. Cook for another 2-3 minutes, or until the pasta is heated through and the Parmesan cheese melted.
- To Serve: Serve the pasta with fresh basil, parsley, or herbs of choice for garnish.
Notes
Shallots have a mild onion flavor. If you can't find shallots, feel free to sub 1 small onion, any variety.
Feel free to use any brand of gluten free short pasta, such as penne, fusilli, or rotini. Or, you can use any short pasta if not gluten free.
Nutrition
Serving: 3cups | Calories: 506kcal | Carbohydrates: 65g | Protein: 20g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 47mg | Sodium: 803mg | Potassium: 285mg | Fiber: 3g | Sugar: 3g | Vitamin A: 288IU | Vitamin C: 35mg | Calcium: 112mg | Iron: 2mg