Ingredients

Amounts are for 4 household servings.

• 1 tbsp olive oil
• 4 links fully cooked Italian-style chicken sausage (about 12 oz), cut into 1/2-inch pieces (choose one with no added sugar)
• 1 small yellow onion (about 70 g), finely chopped
• 1 medium zucchini (about 200 g), cut into 1/2-inch pieces
• 3 cloves garlic, minced
• 1 1/2 tsp dried rosemary, crushed between your fingers
• 1/2 (14 oz) can artichoke hearts in water (about 120 g drained), drained and quartered
• 3/4 of a 15 oz can cannellini beans (about 180 g drained), drained and rinsed (or use the full can for about 4 g more carbs per serving)
• 1 cup low-sodium chicken broth
• 1/4 tsp black pepper
• 1 tbsp fresh lemon juice
• 2 tsp lemon zest
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta (about 1 oz)
• table salt, adjust to taste (usually none needed; none counted in the nutrition)
• Optional:
• 1 tbsp capers, drained
• 1 pinch red pepper flakes
• Optional side:
• one small slice of whole-grain toast (not included in the nutrition)

Allergens: milk (feta)

Grab first: fully cooked chicken sausage (no added sugar), artichoke hearts in water (canned), canned cannellini beans, crumbled feta

Directions

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1. Brown the sausage: Heat the oil in the skillet over medium-high heat. Add the sausage and cook, stirring now and then, until browned in spots, 4 to 5 minutes.
2. Cook the vegetables: Add the onion and zucchini. Cook until the onion softens and the zucchini picks up a little color, about 4 minutes. Stir in the garlic and rosemary and cook 30 seconds.
3. Simmer: Add the artichokes, beans, broth and pepper. Scrape up any browned bits from the bottom. Bring to a simmer and cook, uncovered, until the broth reduces by about half, about 8 minutes.
4. Make it creamy: Mash some of the beans against the side of the pan with a fork and stir until the sauce turns creamy. Stir in the capers now if you're using them.
5. Finish: Take the pan off the heat. Stir in the lemon juice, half the lemon zest and the parsley. Taste before adding salt; the sausage, artichokes and feta are usually salty enough.
6. Serve: Top with the feta, the rest of the lemon zest and, if you like, a pinch of red pepper flakes.