Low Fat Pasta with Sausage

Elevate your weeknight dinners with this hearty yet healthy Low Fat Pasta with Sausage recipe. Made with whole wheat pasta and flavorful low-fat turkey sausage, this dish offers a guilt-free twist on a classic comfort food favorite. Fresh vegetables like zucchini, bell peppers, and onion create a vibrant medley, while aromatic garlic, Italian seasoning, and a hint of red pepper flakes add depth to every bite. A touch of fresh basil and a sprinkle of Parmesan cheese bring a finishing touch of freshness and richness. Quick to prepare in just 40 minutes, this family-friendly meal is perfect for those seeking a wholesome, protein-packed dinner. Plus, it’s ideal for anyone looking to enjoy a satisfying pasta dish without the extra fat. Perfect for meal prep or serving fresh, this easy recipe is as nutritious as it is delicious!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 8 ounces whole wheat pasta
• 12 ounces low-fat turkey sausage
• 1 tablespoon olive oil
• 1 medium, chopped onion
• 1 medium, chopped bell pepper
• 3 minced garlic cloves
• 1 medium, diced zucchini
• 14.5 ounces canned diced tomatoes
• 1 teaspoon Italian seasoning
• 0.5 teaspoon red pepper flakes
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup, chopped fresh basil
• 0.25 cup grated Parmesan cheese

Directions

Step 1

Bring a large pot of lightly salted water to a boil over high heat.

Step 2

Cook the whole wheat pasta according to the package instructions until al dente, then drain and set aside.

Step 3

In a large nonstick skillet, heat the olive oil over medium heat.

Step 4

Add the chopped onion and bell pepper, cooking for 3-4 minutes until the vegetables are softened.

Step 5

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 6

Remove the casing from the low-fat turkey sausage and crumble it into the skillet.

Step 7

Cook the sausage, breaking it into smaller pieces with a wooden spoon, for about 5-7 minutes until browned and cooked through.

Step 8

Add the diced zucchini to the skillet and sauté for 3 minutes until it begins to soften.

Step 9

Pour in the canned diced tomatoes, along with their juice, and stir in the Italian seasoning, red pepper flakes, salt, and black pepper.

Step 10

Let the mixture simmer for 5 minutes, allowing the flavors to meld together.

Step 11

Combine the cooked pasta with the sausage and vegetable mixture, tossing well to ensure the pasta is evenly coated.

Step 12

Remove the skillet from the heat and stir in the freshly chopped basil.

Step 13

Serve the pasta warm, garnishing with grated Parmesan cheese.

Nutrition Facts

Serving size	(1493.7g)

Amount per serving	% Daily Value*
Calories	1444.1

Total Fat 59.0g	0%
Saturated Fat 18.7g	0%
Polyunsaturated Fat 5.1g
Cholesterol 267.0mg	0%
Sodium 6324.0mg	0%
Total Carbohydrate 119.9g	0%
Dietary Fiber 24.6g	0%
Total Sugars 38.0g
Protein 107.3g	0%

Vitamin D 0IU	0%
Calcium 545.9mg	0%
Iron 10.8mg	0%
Potassium 3020.4mg	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: 36.9%

Protein: 29.8%

Carbs: 33.3%