Low Fat Spaghetti with Tomato Sauce and Sausage

Indulge in a comforting plate of Low Fat Spaghetti with Tomato Sauce and Sausage, a lighter twist on a timeless classic that doesn't sacrifice flavor. Made with hearty whole wheat spaghetti and lean chicken or turkey sausage, this dish is packed with protein and fiber to keep you satisfied. The rich homemade tomato sauce, infused with aromatic garlic, diced onions, and a symphony of dried herbs like oregano and basil, comes together in just 30 minutes for a quick yet satisfying meal. A touch of crushed red pepper flakes adds a subtle kick, while a garnish of fresh parsley provides a burst of freshness. Perfect for a healthy weekday dinner, this recipe delivers big Italian-inspired flavors with a fraction of the fat—ideal for those seeking wholesome comfort food.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 12 ounces Whole wheat spaghetti
• 8 ounces Lean chicken or turkey sausage, casing removed
• 2 teaspoons Olive oil
• 1 medium Yellow onion, diced
• 4 cloves Garlic cloves, minced
• 28 ounces Crushed tomatoes, no salt added
• 2 tablespoons Tomato paste
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.25 teaspoons Crushed red pepper flakes
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Bring a large pot of water to a boil. Add a pinch of salt if desired, and cook the whole wheat spaghetti according to the package instructions until al dente. Drain and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chicken or turkey sausage, breaking it up with a wooden spoon, and cook until browned and fully cooked, about 5-7 minutes. Remove from the skillet and set aside.

Step 3

In the same skillet, add the diced yellow onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.

Step 4

Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Bring the mixture to a gentle simmer, then lower the heat and let it cook for 15 minutes, stirring occasionally.

Step 5

Return the cooked sausage to the skillet and stir to combine. Let it simmer for another 5 minutes to allow the flavors to meld together.

Step 6

Serve the tomato sauce and sausage mixture over the cooked spaghetti. Garnish with freshly chopped parsley if desired.

Nutrition Facts

Serving size	(1556.3g)

Amount per serving	% Daily Value*
Calories	1342.4

Total Fat 50.3g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 160.1mg	0%
Sodium 2620.9mg	0%
Total Carbohydrate 161.2g	0%
Dietary Fiber 32.9g	0%
Total Sugars 41.5g
Protein 74.5g	0%

Vitamin D 0IU	0%
Calcium 332.5mg	0%
Iron 13.4mg	0%
Potassium 3679.7mg	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: 32.4%

Protein: 21.4%

Carbs: 46.2%