Recipe 2: Turkey Sausage pasta with Artichokes and Cannellini Beans

Recipe 2: Turkey Sausage pasta with Artichokes and Cannellini Beans

The beans combined with tomato sauce create a very creamy, velvety texture. This is a great meal because you throw it in a pot and its ready when you are.

(2 servings, 400 calories per serving)

Ingredients:

2 links of Turkey (or Chicken) sausage

6-8 Artichoke hearts (from can) rinsed

1 can Cannellini Beans (rinse thoroughly and drain)

3 fresh tomatoes

1 can of hunts pureed tomato sauce

1 tablespoon minced garlic (I purchase jarred pre minced garlic because one organic jar is $2.50. Why not save money?)

1 tablespoon Cinnamon

1 dash of Rosemary/Sage/Basil/ (all dry and can be found in Italian seasonings)

Dash of salt and pepper

Elbow Pasta (measure out 2 serving sizes.)

Directions:

To a pot add the Turkey sausage, artichokes, rinsed cannellini beans, 3 diced tomatoes, 1 can of hunts pureed tomato sauce. Fill the empty sauce can with water and add to pot. Add in garlic, cinnamon, rosemary, sage, basil, salt and pepper. Bring to boil and reduce to simmer. Sausage needs to simmer for 45 minutes to be cooked through; however, this meal can simmer on the stove for up to two hours. Just make sure the sauce doesn’t become too thick or begin to dry. If it does, add water (1/2 cup at a time).

Just before serving, boil pasta in water in a separate pot, drain, and serve sauce over it. You can use any of your favorite pasta. My 11 month old can eat elbow pasta so it tends to make its way into my recipes.

Add a sprinkle Parmesan cheese if desired

All recipes are originals created by Brittney Owens and are not to be reprinted without permission

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Turkey: Contains Tryptophan which is an Amino Acid (building block for proteins.)Tryptophan is blamed for sleepiness after eating turkey, but there is actually more Tryptophan in chicken than in Turkey (source Lisa Zamosky WebMD)  Omega-3 and Omega-5 help regulate blood clotting, build new cells and support cell health.  Protein is responsible for building and repairing muscles. That’s why athletes drink protein shakes when lifting weights.  Iron aids in the creation of red blood cells.  Potassium helps with kidney function and heart function.

Artichoke: Potassium helps with Kidney and heart function.  Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Folate helps to convert food into energy and promote healthy growth (which is why pregnant and nursing women are urged to increase folic acid in their diets). Magnesium is needed by all major organs for proper function. Vitamin K is vital for normal blood clotting and cell growth.

Beans: high fiber content helps move your bowels and keep you regular. It also helps lower cholesterol by pulling it out of your body and into your waste. Also, they are a good source of iron, calcium and B vitamins.

Tomatoes: Contain Lycopene, vitamin A, vitamin C, vitamin K. Lycopene promotes bone health.

Garlic: Source of selenium, manganese, vitamin c, B6. Selenium is thought to protect cells from damage. Manganese is important for bone formation, connective tissue, and blood clotting. Manganese deficiency is linked to infertility, weakness, seizures, and bone malformation. B6 helps to realease energy your body stores. Selenium helps protect cells and to create white blood cells which are necessary to fight infection. People with Selenium deficiency have faster progressions of disease. Selenium deficiency has also been linked to cancer http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain.

Cinnamon: High in Calcium, which is vital for strong bones, and wards off osteoporosis. It has been proven to help reduce insulin resistance in those with type 2 diabetes.

Rosemary: contains antioxidants that are thought to improve circulation and digestion. It is also thought to improve memory.

Basil: High in Beta Carotene. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling.  Iron, Calcium, and Potassium. It also contains volatile oils that have antibacterial and painkilling qualities.

Mommy tested. Baby approved.