Sonoma Diet Pasta with Spinach and Smoked Sausage
Elevate your weeknight dinner game with this flavorful and satisfying Sonoma Diet Pasta with Spinach and Smoked Sausage! Packed with nutrient-dense whole-grain penne, vibrant baby spinach, and smoky turkey sausage, this dish combines hearty ingredients with a burst of freshness from lemon juice and a light, savory chicken broth sauce. The addition of aromatic garlic, sautéed onions, and a hint of red pepper flakes creates layers of irresistible flavor. Finished off with a sprinkle of grated Parmesan cheese, this guilt-free pasta ticks all the boxes for a quick, wholesome, and delicious meal in just 30 minutes. Perfect for anyone seeking a healthy, high-protein dinner idea!
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Recipe Information
Ingredients
- 8 ounces whole-grain penne pasta
- 2 tablespoons olive oil
- 12 ounces smoked turkey sausage
- 1 medium yellow onion
- 3 units garlic cloves
- 6 cups baby spinach
- 1 cup low-sodium chicken broth
- 1 quarter cup grated Parmesan cheese
- 2 tablespoons lemon juice
- 0.5 teaspoons red pepper flakes
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Bring a large pot of salted water to a boil. Cook the whole-grain penne pasta according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
While the pasta cooks, heat the olive oil in a large skillet over medium heat.
Slice the smoked turkey sausage into thin rounds and add them to the skillet. Sauté for 5-6 minutes, until browned on both sides. Remove and set aside.
Dice the yellow onion and mince the garlic cloves. In the same skillet, add the onion and cook for 3-4 minutes, stirring frequently, until softened.
Add the minced garlic to the skillet and sauté for 1 minute until fragrant.
Add the baby spinach to the skillet in batches, stirring until wilted. This should take about 2-3 minutes.
Pour the low-sodium chicken broth into the skillet and stir. Allow it to simmer for 2 minutes.
Return the smoked sausage to the skillet, then add the cooked pasta. Toss everything together to combine, adding a bit of the reserved pasta water if needed to loosen the sauce.
Stir in the grated Parmesan cheese, lemon juice, red pepper flakes, salt, and black pepper. Taste and adjust seasoning if necessary.
Serve immediately, garnished with extra Parmesan cheese if desired.
Nutrition Facts
Calories |
453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 25% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 55 mg | 18% | |
| Sodium | 999 mg | 43% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 3.3 g | ||
| Protein | 24.0 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 147 mg | 11% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 454 mg | 10% | |
*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.
