Low Fat Spaghetti with Tomato Sauce and Sausage
Savor the comforting flavors of this Low Fat Spaghetti with Tomato Sauce and Sausage, a lighter twist on a classic pasta favorite. Perfect for weeknight dinners, this hearty dish combines tender whole wheat spaghetti with a robust tomato sauce infused with garlic, onion, and aromatic herbs. Lean chicken or turkey sausage adds a satisfying protein boost while keeping it health-conscious. The recipe features vibrant crushed tomatoes, a touch of tomato paste for richness, and a hint of crushed red pepper for subtle heat. Ready in just 40 minutes, this wholesome meal is as delicious as it is quick to prepare. Garnish with fresh parsley for a pop of color, and enjoy this guilt-free, flavor-packed pasta that’s sure to become a household staple!
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Recipe Information
Ingredients
- 12 ounces Whole wheat spaghetti
- 8 ounces Lean chicken or turkey sausage, casing removed
- 2 teaspoons Olive oil
- 1 medium Yellow onion, diced
- 4 cloves Garlic cloves, minced
- 28 ounces Crushed tomatoes, no salt added
- 2 tablespoons Tomato paste
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoons Crushed red pepper flakes
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt if desired, and cook the whole wheat spaghetti according to the package instructions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chicken or turkey sausage, breaking it up with a wooden spoon, and cook until browned and fully cooked, about 5-7 minutes. Remove from the skillet and set aside.
In the same skillet, add the diced yellow onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.
Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Bring the mixture to a gentle simmer, then lower the heat and let it cook for 15 minutes, stirring occasionally.
Return the cooked sausage to the skillet and stir to combine. Let it simmer for another 5 minutes to allow the flavors to meld together.
Serve the tomato sauce and sausage mixture over the cooked spaghetti. Garnish with freshly chopped parsley if desired.
Nutrition Facts
Calories |
1342 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 2621 mg | 114% | |
| Total Carbohydrate | 161.2 g | 59% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 41.5 g | ||
| Protein | 74.5 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 332 mg | 26% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 3680 mg | 78% | |
*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.
