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Recipes

Pasta Meal Prep | Lean Creamy Sausage Pasta Recipe

This lean and creamy sausage pasta meal prep will liven up your lunches – and then some.

Fed up of your daily chicken, rice and broccoli? Yup, us too. Try this lean, high-protein creamy sausage pasta meal prep for your next batch cooking session.

This recipe is super simple to make, requiring just a few basic cupboard ingredients. Use quark in place of cream cheese and reduced-fat sausages to keep this pasta meal prep super-lean.

Click to jump straight to the nutritionals.

pasta meal prep

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Makes: 4 meals

Ingredients

  • 1 tsp. coconut oil
  • 1 leek (finely sliced)
  • 2 cloves garlic (finely chopped)
  • 8 reduced-fat pork sausages (sliced)
  • 8 oz. quark
  • 12 oz. (350ml) marinara
  • 2.5 cups (240g) (dry weight) brown penne pasta
  • 1 tsp. sea salt, 1 tsp. black pepper and 1 tsp. dried chili flakes
  • 3 cups water
  • Handful fresh basil leaves

Method

1. Add the coconut oil to a large, non-stick pan on a medium to high heat. Add the sliced leek into the pan and fry for 3-4 minutes, stirring occasionally. Add the garlic and pan fry for a further 2 minutes, then add the sliced sausages and fry for 6-10 minutes, stirring occasionally, until they are brown on all sides.

2. Next, add the water, marinara and dried pasta and stir to combine. Bring to the boil, then turn the heat down and simmer for 15-20 minutes, uncovered. If the mixture becomes too dry, add a little more water and stir.

3. Once the pasta is cooked through, stir through the quark and season with salt, pepper and chili flakes. Heat through for 2-3 minutes, then divide amongst dishes and top with fresh basil leaves.


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NUTRITIONAL INFORMATION

PER MEAL

Pasta Meal Prep | Lean Creamy Sausage Pasta Recipe

Nutritional Facts

Amount per serving

Calories 493kcal 117 Calories from Fat
% Daily Value *
Total Fat13g20%
Total Carbohydrates60g20%
Protein32g64%

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our editor and UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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