Heart-Healthy Spaghetti with Tomato Sauce and Sausage
Indulge in this **Heart-Healthy Spaghetti with Tomato Sauce and Sausage**, a wholesome twist on a classic comfort dish perfect for nutritious weeknight dinners. This recipe features **whole-grain spaghetti** for added fiber and **lean chicken sausage** with low sodium to keep the meal light yet satisfying. The vibrant homemade tomato sauce is crafted with **no-salt-added crushed tomatoes**, aromatic garlic, and a medley of dried herbs like oregano and basil, delivering bold flavors without unnecessary additives. A touch of **extra virgin olive oil** rounds out the flavors while keeping heart health at the forefront. Ready in just 45 minutes, this dish is topped with a sprinkle of **fresh parsley** and optional Parmesan cheese for a touch of indulgence. Whether served as a solo entree or paired with a crisp side salad, this guilt-free spaghetti is a crowd-pleasing favorite everyone will enjoy!
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Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 1 tbsp Extra virgin olive oil
- 12 oz Lean chicken sausage (low sodium), sliced
- 1 medium Yellow onion, finely diced
- 3 cloves Garlic cloves, minced
- 28 oz Crushed tomatoes (no salt added)
- 2 tbsp Tomato paste
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Red pepper flakes (optional)
- 0.25 cup Fresh parsley, chopped
- 0.25 tsp Black pepper
- 0.25 cup Grated Parmesan cheese (optional, for garnish)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt, then cook the whole-grain spaghetti according to the package instructions until al dente. Drain the pasta, reserving 1/2 cup of the pasta water, and set aside.
In a large skillet, heat the extra virgin olive oil over medium heat. Add the sliced chicken sausage and cook for 5-7 minutes, or until lightly browned. Remove the sausage from the skillet and set aside.
In the same skillet, add the diced onion and cook for 3-4 minutes, or until softened. Add the minced garlic and cook for another 30 seconds, stirring frequently to prevent burning.
Pour in the crushed tomatoes and stir in the tomato paste. Add the dried oregano, dried basil, red pepper flakes (if using), and black pepper. Stir well to combine. Let the sauce simmer for 10 minutes, stirring occasionally.
Return the cooked chicken sausage to the skillet and simmer for an additional 5 minutes to allow the flavors to meld together.
If the sauce is too thick, add a bit of the reserved pasta water, 1 tablespoon at a time, until the desired consistency is reached.
Add the cooked spaghetti to the skillet and toss to coat the pasta evenly in the sauce. Let the pasta cook in the sauce for 1-2 minutes to absorb the flavors.
Garnish with fresh parsley and, if desired, a sprinkle of grated Parmesan cheese. Serve immediately.
Nutrition Facts
Calories |
1678 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.1 g | 82% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 248 mg | 83% | |
| Sodium | 2308 mg | 100% | |
| Total Carbohydrate | 175.1 g | 64% | |
| Dietary Fiber | 35.3 g | 126% | |
| Total Sugars | 48.0 g | ||
| Protein | 116.6 g | 233% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1138 mg | 88% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 4512 mg | 96% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
