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Healthy Chicken Salad – Whole Living Eat Well

Healthy Chicken Salad – Whole Living Eat Well

This Broccoli Rabe Pesto with Whole-Wheat Pasta and Turkey Sausage is a hearty and nutritious meal that combines the bold, slightly bitter flavor of broccoli rabe with the richness of turkey sausage and whole-wheat pasta. Topped with a creamy, herbaceous pesto, this dish is both satisfying and full of healthy ingredients, perfect for a weeknight dinner or a weekend family meal.

Healthy Chicken Salad

Healthy Chicken Salad

Course: MainCuisine: Italian-inspired
Servings

4

servings
Prep time

15

minutes
Cooking time

25

minutes
Calories

480

kcal

Ingredients

  • 1 teaspoon salt

  • 1/2 teaspoon freshly ground black pepper

  • 1 pound turkey sausage

  • 1 bunch broccoli rabe, trimmed

  • 12 ounces whole-wheat pasta (fusilli or penne work well)

  • 1/2 cup grated Parmesan cheese

  • 1/4 cup toasted pine nuts

  • 1/3 cup extra-virgin olive oil

  • 2 garlic cloves, minced

  • Juice of 1/2 lemon

  • 1/4 teaspoon red pepper flakes (optional)

  • Freshly chopped parsley for garnish

Directions

  • Prepare the broccoli rabe: Bring a large pot of salted water to a boil. Add the trimmed broccoli rabe and blanch for about 2 minutes, until bright green. Remove with a slotted spoon and place in a bowl of ice water to stop cooking. Drain well and set aside.
  • Cook the sausage: In a large skillet, cook the turkey sausage over medium heat, breaking it into crumbles as it cooks. Cook for about 6-8 minutes, until browned and fully cooked. Remove from heat and set aside.
  • Make the pesto: In a food processor, combine the blanched broccoli rabe, Parmesan cheese, toasted pine nuts, minced garlic, lemon juice, and red pepper flakes (if using). Pulse until the mixture is finely chopped. While the food processor is running, slowly drizzle in the olive oil until the pesto is smooth and creamy. Season with salt and pepper to taste.
  • Cook the pasta: Meanwhile, cook the whole-wheat pasta in the boiling water according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta.
  • Assemble the dish: In the same skillet used to cook the turkey sausage, toss the pasta with the sausage, broccoli rabe pesto, and a splash of the reserved pasta water to create a smooth sauce. Mix until well combined and heated through.
  • Serve: Divide the pasta into bowls and garnish with freshly chopped parsley. Optionally, sprinkle with more Parmesan cheese and a drizzle of olive oil.

Notes

  • Nutrition Facts (Per Serving)
    Total Fat: 22g
    Saturated Fat: 5g
    Cholesterol: 65mg
    Sodium: 820mg
    Carbohydrates: 45g
    Fiber: 8g
    Sugar: 5g
    Protein: 27g

This Broccoli Rabe Pesto with Whole-Wheat Pasta and Turkey Sausage is a wholesome, flavorful dish that brings together the rich tastes of turkey sausage, earthy broccoli rabe, and creamy pesto. With the added benefits of whole-wheat pasta, this satisfying meal is not only delicious but also full of nutrients, making it perfect for any family dinner.