From the desk of Vital Bridges’ registered dieticians …
Pasta with Italian Turkey Sausage and Peppers
This recipe is healthier than normal pasta dishes because of the substitution of turkey for pork sausage and the use of whole wheat pasta as opposed to durum. These changes cut down on the fat and increase the fiber. Serve alongside some steamed green vegetables or a side salad! Serves 4; 1 cup pasta serving size.
- -1/2 lb of whole wheat pasta
- -1 large onion
- -1 large bell pepper
- -2 tsp of olive oil
- -3 cloves of garlic, minced
- -1-28 oz can crushed tomatoes
- -1/2 tsp crushed red pepper
- -1 tsp dried or 1 Tbsp fresh basil
- -1/2 tsp salt
- -1 tsp black pepper
- -3 links of turkey Italian sausage
- Bring a large pot of water to boil. Cook pasta according to package instructions. Roast the turkey sausage in a 350 degree oven until fully cooked—25-30 minutes. Slice into small medallions and set aside.
- Thinly slice the onions and peppers to produce small strips. Heat a large pan and add the olive oil. Add the peppers and onions and cook until soft. Add garlic and cook for 2 minutes.
- Add the tomatoes, crushed red pepper, salt, pepper, basil and Italian sausage. Cook for 10-15 minutes and serve over pasta.
- Serves 4; 1 cup pasta serving size
- Serve. Eat.
Nutritional Information (1 cup of pasta w/ ¼ of sauce): 286 Calories, 11 gm fat, 2 gm saturated fat, 45 mg cholesterol, 1,122 mg sodium, 32 gm carbohydrates, 6.5 gm fiber, 19 gm protein.