Weight Watchers Italian Sausage and Pepper Pasta
Indulge in the bold, vibrant flavors of Weight Watchers Italian Sausage and Pepper Pasta—a guilt-free, wholesome meal that doesn’t skimp on taste. This hearty yet healthy dish combines lean turkey Italian sausage, colorful bell peppers, and aromatic garlic and onions, all simmered in a rich tomato-based sauce infused with Italian seasoning and a touch of heat from optional red pepper flakes. Tossed with al dente whole wheat pasta, each bite offers a satisfying blend of protein, fiber, and fresh herbs like basil for a zesty finish. Ready in under 40 minutes and perfect for busy weeknights, this recipe is a crowd-pleaser that balances nutritious ingredients with comforting Italian flavors. Garnish with a sprinkle of Parmesan cheese for an added layer of indulgence, and serve up a meal that’s Weight Watchers-friendly and irresistibly delicious! Keywords: Weight Watchers pasta recipe, Italian sausage and peppers, healthy dinner ideas, whole wheat pasta, low-calorie Italian recipe.
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Recipe Information
Ingredients
- 12 oz Turkey Italian sausage
- 8 oz Whole wheat pasta (penne or rotini)
- 1 Red bell pepper
- 1 Green bell pepper
- 1 Yellow bell pepper
- 1 Onion
- 3 cloves Garlic
- 14 oz Canned crushed tomatoes (low-sodium)
- 2 tbsp Tomato paste (no added sugar)
- 1 tbsp Olive oil
- 1 tsp Italian seasoning
- 0.5 tsp Red pepper flakes (optional)
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 0.25 cup Fresh basil leaves
- 2 tbsp Parmesan cheese (grated, optional)
Instructions
Start by bringing a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
While the pasta cooks, slice the turkey Italian sausage into 1/2-inch pieces. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the sausage to the skillet and cook for 5-7 minutes, stirring occasionally, until browned and fully cooked through. Remove the sausage from the skillet and set aside.
Thinly slice the red, green, and yellow bell peppers, as well as the onion. Mince the garlic cloves.
In the same skillet, add the sliced peppers and onions. Sauté for 5 minutes, stirring occasionally, until the vegetables are tender but still crisp. Add the minced garlic and cook for an additional 1 minute until fragrant.
Pour the canned crushed tomatoes and tomato paste into the skillet. Stir in the Italian seasoning, red pepper flakes (if using), salt, and black pepper.
Return the cooked sausage to the skillet and stir everything together. Let the mixture simmer over low heat for 8-10 minutes to allow the flavors to meld.
Add the cooked pasta to the skillet, tossing well to coat the pasta evenly with the sauce.
Garnish with fresh basil leaves and, if desired, sprinkle with grated Parmesan cheese before serving.
Serve hot and enjoy your Weight Watchers-friendly Italian Sausage and Pepper Pasta!
Nutrition Facts
Calories |
479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 61 mg | 20% | |
| Sodium | 808 mg | 35% | |
| Total Carbohydrate | 61.1 g | 22% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 10.7 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 926 mg | 20% | |
*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.
