Low Sodium Spaghetti with Tomato Sauce and Sausage

Indulge in a flavorful yet heart-healthy twist on a classic with this Low Sodium Spaghetti with Tomato Sauce and Sausage recipe. Made with whole wheat spaghetti and juicy low-sodium chicken or turkey sausage, this dish is packed with wholesome ingredients that don’t compromise on taste. A rich, no-salt-added tomato sauce comes alive with aromatic garlic, sautéed onions, and an herbaceous blend of dried basil and oregano, while a sprinkle of crushed red pepper adds optional heat. Finished with a touch of fresh parsley and an optional dash of Parmesan, this satisfying meal is perfect for family dinners or meal prep. Ready in just 45 minutes, this low sodium delight is a delicious and guilt-free way to enjoy an Italian-inspired favorite!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole wheat spaghetti
• 4 links Low-sodium chicken or turkey sausage
• 2 tbsp Olive oil
• 1 medium Onion, diced
• 3 Garlic cloves, minced
• 28 oz No-salt-added crushed tomatoes
• 2 tbsp Tomato paste (no salt added)
• 1 tsp Dried basil
• 1 tsp Dried oregano
• 0.25 tsp Crushed red pepper flakes (optional)
• 2 tbsp Fresh parsley, chopped
• 0.5 tsp Black pepper
• 0.25 cup Parmesan cheese (optional, for garnish)

Directions

Step 1

Bring a large pot of water to a boil. Cook the whole wheat spaghetti according to package instructions, omitting any added salt. Drain and set aside.

Step 2

While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sausage links and cook until browned on all sides, about 6-8 minutes. Remove the sausages from the pan, let cool slightly, then slice into bite-sized pieces.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and sauté until softened, about 3-4 minutes. Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 4

Add the no-salt-added crushed tomatoes and tomato paste to the skillet. Stir well to combine.

Step 5

Sprinkle in the dried basil, dried oregano, black pepper, and crushed red pepper flakes (if using). Stir to combine and let the sauce simmer over low heat for 10-15 minutes to allow the flavors to meld.

Step 6

Return the sliced sausage to the skillet and stir to coat them in the sauce. Cook for another 5 minutes, until the sausage is heated through.

Step 7

Add the cooked spaghetti to the skillet with the sauce and toss to coat evenly.

Step 8

Garnish with fresh parsley and (optional) a sprinkle of Parmesan cheese before serving. Enjoy your low sodium spaghetti with tomato sauce and sausage!

Nutrition Facts

Serving size	(1710.9g)

Amount per serving	% Daily Value*
Calories	1740.9

Total Fat 76.4g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 275.7mg	0%
Sodium 1800.9mg	0%
Total Carbohydrate 154.7g	0%
Dietary Fiber 33.1g	0%
Total Sugars 35.6g
Protein 110.9g	0%

Vitamin D 0IU	0%
Calcium 1010.6mg	0%
Iron 14.4mg	0%
Potassium 3770.1mg	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: 39.3%

Protein: 25.3%

Carbs: 35.4%