Heart-Healthy Spaghetti with Tomato Sauce and Sausage

Savor the comforting flavors of this **Heart-Healthy Spaghetti with Tomato Sauce and Sausage**, a wholesome makeover of a classic Italian favorite. This easy yet satisfying recipe features **whole-grain spaghetti** paired with **lean, low-sodium chicken sausage** for a lighter take on traditional pasta night. A rich and flavorful tomato sauce made from **no-salt-added crushed tomatoes**, aromatic garlic, and a medley of **herbs like oregano and basil** ensures each bite is bursting with goodness. Simmered to perfection, the sauce perfectly coats the spaghetti, while fresh parsley adds a vibrant touch. Ideal for weeknight dinners, this recipe is low in sodium and high in fiber, making it a delicious and guilt-free comfort food. Garnish with a sprinkle of grated Parmesan for an optional finishing touch. Ready in just 45 minutes, this heart-smart meal is perfect for anyone aiming to eat healthily without sacrificing flavor!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole-grain spaghetti
• 1 tbsp Extra virgin olive oil
• 12 oz Lean chicken sausage (low sodium), sliced
• 1 medium Yellow onion, finely diced
• 3 cloves Garlic cloves, minced
• 28 oz Crushed tomatoes (no salt added)
• 2 tbsp Tomato paste
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.5 tsp Red pepper flakes (optional)
• 0.25 cup Fresh parsley, chopped
• 0.25 tsp Black pepper
• 0.25 cup Grated Parmesan cheese (optional, for garnish)

Directions

Step 1

Bring a large pot of water to a boil. Add a pinch of salt, then cook the whole-grain spaghetti according to the package instructions until al dente. Drain the pasta, reserving 1/2 cup of the pasta water, and set aside.

Step 2

In a large skillet, heat the extra virgin olive oil over medium heat. Add the sliced chicken sausage and cook for 5-7 minutes, or until lightly browned. Remove the sausage from the skillet and set aside.

Step 3

In the same skillet, add the diced onion and cook for 3-4 minutes, or until softened. Add the minced garlic and cook for another 30 seconds, stirring frequently to prevent burning.

Step 4

Pour in the crushed tomatoes and stir in the tomato paste. Add the dried oregano, dried basil, red pepper flakes (if using), and black pepper. Stir well to combine. Let the sauce simmer for 10 minutes, stirring occasionally.

Step 5

Return the cooked chicken sausage to the skillet and simmer for an additional 5 minutes to allow the flavors to meld together.

Step 6

If the sauce is too thick, add a bit of the reserved pasta water, 1 tablespoon at a time, until the desired consistency is reached.

Step 7

Add the cooked spaghetti to the skillet and toss to coat the pasta evenly in the sauce. Let the pasta cook in the sauce for 1-2 minutes to absorb the flavors.

Step 8

Garnish with fresh parsley and, if desired, a sprinkle of grated Parmesan cheese. Serve immediately.

Nutrition Facts

Serving size	(1802.7g)

Amount per serving	% Daily Value*
Calories	1678.5

Total Fat 64.1g	0%
Saturated Fat 21.6g	0%
Polyunsaturated Fat g
Cholesterol 247.7mg	0%
Sodium 2308.2mg	0%
Total Carbohydrate 175.1g	0%
Dietary Fiber 35.3g	0%
Total Sugars 48.0g
Protein 116.6g	0%

Vitamin D 23.8IU	0%
Calcium 1138.4mg	0%
Iron 17.7mg	0%
Potassium 4512.3mg	0%

*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.

Source of Calories

Fat: 33.1%

Protein: 26.7%

Carbs: 40.2%