Low Fat Spaghetti with Sausage

Elevate your weeknight dinner game with this satisfying and nutritious Low Fat Spaghetti with Sausage. This recipe features lean chicken sausage, whole wheat spaghetti, and a medley of colorful vegetables, making it a heart-healthy twist on a classic comfort food. A rich, flavorful tomato sauce infused with garlic, Italian seasoning, and just a touch of heat from optional red pepper flakes coats every bite, while fresh basil and Parmesan cheese provide the perfect finishing touch. Ready in just 45 minutes, this dish is a perfect balance of wholesome and indulgent, ideal for family dinners or meal prepping. Give your pasta night a guilt-free upgrade while savoring the bold, savory flavors!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz whole wheat spaghetti
• 12 oz lean chicken sausage (preferably 95% lean or higher)
• 1 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 medium bell pepper, diced (any color)
• 1 medium zucchini, diced
• 28 oz canned crushed tomatoes (no salt added)
• 1 tsp dried Italian seasoning
• 0.5 tsp red pepper flakes (optional)
• 1 tsp salt
• 0.5 tsp black pepper
• 0.25 cup fresh basil, chopped (for garnish)
• 0.25 cup Parmesan cheese, grated (optional)

Directions

Step 1

Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to the package instructions until al dente. Drain and set aside, reserving 1/2 cup of pasta water.

Step 2

While the pasta cooks, heat a large nonstick skillet over medium heat. Add the olive oil.

Step 3

Remove the casings from the chicken sausage and crumble the sausage into the skillet. Cook for 5-7 minutes, breaking it apart with a spoon, until browned and cooked through. Remove the sausage from the skillet and set aside.

Step 4

In the same skillet, add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another 30 seconds until fragrant.

Step 5

Stir in the diced bell pepper and zucchini. Cook for 5 minutes until the vegetables are tender.

Step 6

Add the canned crushed tomatoes, dried Italian seasoning, red pepper flakes (if using), salt, and black pepper to the skillet. Stir well and bring the mixture to a simmer. Let it cook for 10 minutes, stirring occasionally.

Step 7

Return the cooked sausage to the skillet and stir to combine with the sauce. If the sauce is too thick, add a bit of the reserved pasta water, one tablespoon at a time, until desired consistency is reached.

Step 8

Toss the cooked spaghetti with the sauce until well coated.

Step 9

Serve immediately, garnished with fresh basil and grated Parmesan cheese, if desired.

Nutrition Facts

Serving size	(2039.0g)

Amount per serving	% Daily Value*
Calories	1696.0

Total Fat 63.0g	0%
Saturated Fat 21.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 287.5mg	0%
Sodium 5360.7mg	0%
Total Carbohydrate 171.2g	0%
Dietary Fiber 36.7g	0%
Total Sugars 46.0g
Protein 121.2g	0%

Vitamin D 0IU	0%
Calcium 1068.4mg	0%
Iron 13.1mg	0%
Potassium 4459.6mg	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: 32.7%

Protein: 27.9%

Carbs: 39.4%