Low Fat Spaghetti with Sausage
Savor the comforting flavors of Italian cuisine with this light and hearty Low Fat Spaghetti with Sausage recipe! Featuring tender whole wheat spaghetti, lean chicken sausage, and a colorful medley of fresh vegetables like bell peppers and zucchini, this dish strikes the perfect balance of indulgence and nutrition. The rich sauce, made with no-salt-added crushed tomatoes, fragrant garlic, and a hint of Italian seasoning, is simmered to perfection for a robust, savory taste. A touch of red pepper flakes adds optional heat, and a sprinkle of fresh basil and Parmesan cheese brings a bright, flavorful finish. Quick to prepare in just 45 minutes and perfect for weeknight dinners, this nourishing pasta dish offers a satisfying, guilt-free twist on a classic favorite.
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Recipe Information
Ingredients
- 12 oz whole wheat spaghetti
- 12 oz lean chicken sausage (preferably 95% lean or higher)
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 medium bell pepper, diced (any color)
- 1 medium zucchini, diced
- 28 oz canned crushed tomatoes (no salt added)
- 1 tsp dried Italian seasoning
- 0.5 tsp red pepper flakes (optional)
- 1 tsp salt
- 0.5 tsp black pepper
- 0.25 cup fresh basil, chopped (for garnish)
- 0.25 cup Parmesan cheese, grated (optional)
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to the package instructions until al dente. Drain and set aside, reserving 1/2 cup of pasta water.
While the pasta cooks, heat a large nonstick skillet over medium heat. Add the olive oil.
Remove the casings from the chicken sausage and crumble the sausage into the skillet. Cook for 5-7 minutes, breaking it apart with a spoon, until browned and cooked through. Remove the sausage from the skillet and set aside.
In the same skillet, add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the diced bell pepper and zucchini. Cook for 5 minutes until the vegetables are tender.
Add the canned crushed tomatoes, dried Italian seasoning, red pepper flakes (if using), salt, and black pepper to the skillet. Stir well and bring the mixture to a simmer. Let it cook for 10 minutes, stirring occasionally.
Return the cooked sausage to the skillet and stir to combine with the sauce. If the sauce is too thick, add a bit of the reserved pasta water, one tablespoon at a time, until desired consistency is reached.
Toss the cooked spaghetti with the sauce until well coated.
Serve immediately, garnished with fresh basil and grated Parmesan cheese, if desired.
Nutrition Facts
Calories |
1696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.0 g | 81% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 288 mg | 96% | |
| Sodium | 5361 mg | 233% | |
| Total Carbohydrate | 171.2 g | 62% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 46.0 g | ||
| Protein | 121.2 g | 242% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1068 mg | 82% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 4460 mg | 95% | |
*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.
