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Orecchiette Pasta with Chicken Sausage and Broccoli⏱ 40 min total
Recipes

Orecchiette Pasta with Chicken Sausage and Broccoli

Per 1 serving · 279 g · 8 ingredients

Calories
522
26%
of a 2,000 cal day
  • Protein
    26g
    19% of calories
  • Carbs
    67g
    49% of calories
  • Fat
    20g
    32% of calories
Portion

At a glance

One serving of Orecchiette Pasta with Chicken Sausage and Broccoli (279 g) has 522 calories, with 26 g of protein, 67 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (52% DV), dietary fiber (41% DV) and Vitamin C (118% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 28% and 33% of the daily value.

Per 100 g
187cal
medium energy density
Protein per 100 cal
5g
Net carbs
55g
carbs minus fiber
Fiber
12g
3.6 g sugar

High in

20%+ of the daily value

  • Protein52%
  • Dietary fiber41%
  • Vitamin C118%
  • Vitamin K103%
  • Thiamine42%
  • Riboflavin (B2)30%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Potassium16%

Watch

20%+ of the daily value

  • Sodium43%
  • Saturated fat28%
  • Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    Bring a large pot of salted water to a boil. Meanwhile, heat a large nonstick skillet and brown the sausage over medium-high, breaking it up as it cooks with a wooden spoon until browned, 5 to 7 minutes; remove from heat.

  2. 2

    When the water boils, add the pasta and bring back to a boil. When the water is boiling, add broccoli and cook according to pasta instructions for al dente. When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.

  3. 3

    Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, about 1 minute, reduce flame to low and add pasta back to the pot with the sausage.

  4. 4

    Mix well, add remaining olive oil, grated cheese, salt, and pepper, to taste, mixing well and smashing any large pieces of broccoli to break up.

  5. 5

    Add 1/2 cup of reserved pasta water and mix well adding more if needed. Serve in pasta bowls with additional grated cheese on the side, if desired.

Vitamins & minerals

Amounts for 1 serving (279 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A48 μg
5%
Vitamin C106 mg
118%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K124 μg
103%
Thiamine1 mg
42%
Riboflavin (B2)0.4 mg
30%
Niacin6 mg
36%
Vitamin B61 mg
41%
Folate (B9)119 μg
30%
Vitamin B121 μg
56%
Pantothenic acid2 mg
35%
Choline24 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium230 mg
23%
Iron7 mg
91%
Potassium733 mg
16%
Magnesium137 mg
33%
Phosphorus400 mg
57%
Zinc4 mg
40%
Copper0.4 mg
47%
Manganese2 mg
103%
Selenium70 μg
128%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene30 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene431 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.3 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol11 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 522 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 99min
    Walking (3.5 mph)
  • 63min
    Cycling (moderate)
  • 43min
    Running (6 mph)
  • 73min
    Swimming laps

Common questions

How many calories are in Orecchiette Pasta with Chicken Sausage and Broccoli?

One serving of Orecchiette Pasta with Chicken Sausage and Broccoli (1 serving) has 522 calories, which works out to 187 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Orecchiette Pasta with Chicken Sausage and Broccoli high in protein?

It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Orecchiette Pasta with Chicken Sausage and Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Orecchiette Pasta with Chicken Sausage and Broccoli?

982 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Orecchiette Pasta with Chicken Sausage and Broccoli?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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