Low Fat Pasta with Sausage
Indulge in the hearty flavors of comfort food without the guilt with this Low Fat Pasta with Sausage recipe. Featuring tender whole wheat pasta paired with savory low-fat turkey sausage, this dish is loaded with vibrant veggies like zucchini, bell peppers, and onions for a nutritious twist. A rich tomato-based sauce seasoned with Italian herbs, garlic, and a hint of spicy red pepper flakes brings everything together in just 40 minutes. Finished with fresh basil and a sprinkle of Parmesan cheese, it’s a wholesome, delicious dinner that’s perfect for pasta lovers seeking healthier options. Packed with lean protein, fiber, and bold flavors, this recipe is a crowd-pleasing meal that satisfies with every bite.
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Recipe Information
Ingredients
- 8 ounces whole wheat pasta
- 12 ounces low-fat turkey sausage
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 1 medium, chopped bell pepper
- 3 minced garlic cloves
- 1 medium, diced zucchini
- 14.5 ounces canned diced tomatoes
- 1 teaspoon Italian seasoning
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup, chopped fresh basil
- 0.25 cup grated Parmesan cheese
Instructions
Bring a large pot of lightly salted water to a boil over high heat.
Cook the whole wheat pasta according to the package instructions until al dente, then drain and set aside.
In a large nonstick skillet, heat the olive oil over medium heat.
Add the chopped onion and bell pepper, cooking for 3-4 minutes until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Remove the casing from the low-fat turkey sausage and crumble it into the skillet.
Cook the sausage, breaking it into smaller pieces with a wooden spoon, for about 5-7 minutes until browned and cooked through.
Add the diced zucchini to the skillet and sauté for 3 minutes until it begins to soften.
Pour in the canned diced tomatoes, along with their juice, and stir in the Italian seasoning, red pepper flakes, salt, and black pepper.
Let the mixture simmer for 5 minutes, allowing the flavors to meld together.
Combine the cooked pasta with the sausage and vegetable mixture, tossing well to ensure the pasta is evenly coated.
Remove the skillet from the heat and stir in the freshly chopped basil.
Serve the pasta warm, garnishing with grated Parmesan cheese.
Nutrition Facts
Calories |
1444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.0 g | 76% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 267 mg | 89% | |
| Sodium | 6324 mg | 275% | |
| Total Carbohydrate | 119.9 g | 44% | |
| Dietary Fiber | 24.6 g | 88% | |
| Total Sugars | 38.0 g | ||
| Protein | 107.3 g | 215% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 546 mg | 42% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 3020 mg | 64% | |
*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.
