Lightened Up Tuscan Sausage Pasta
Updated: Jul 26
Lightened Up Tuscan Sausage Pasta
This full flavor pasta dish will make your mouth water!
One thing I am learning the more I meal prep is that I need a larger skillet!
This is another recipe from thepounddropper.com ! Seriously, if you haven't yet check out her website! She has so many recipes!
Ingredients:
1 lb. Jennie-O Italian turkey sausage
1 white onion, finely chopped
3 cloves of minced garlic
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dry rosemary
1/4 tsp dried thyme
1/4 tsp crushed red pepper flakes
12 oz. uncooked whole wheat penne pasta (I used penne and rotini because I had a box already opened)
3/4 cup low sodium chicken broth
1 1/2 cups skim milk mixed with 2 Tbsp non fat plain Greek yogurt
1/2 cup fresh grated Parmesan cheese
2/3 cup sun-dried tomatoes -not in oil
87 grams baby spinach
Directions:
Cook pasta according to package instructions, drain well, and set aside.
Spray large skillet with non-stick cooking spray and cook turkey sausage. Add in the onion and continue cooking until the sausage is browned and the onions are soft.
3. Drain excess oil and return mixture to skillet. Reduce heat to low.
4. Stir in the garlic and dry seasonings. Cook for another minute, stirring occasionally.
5. Remove the sausage and onion mixture from the skillet and set aside in a bowl.
6. Add the chicken broth and sun dried tomatoes to the same skillet and bring to a boil and then reduce to a simmer. Let it reduce by half.
7. Turn the heat to low and stir in the skim milk and greek yogurt, parmesan cheese. Stirring until the greek yogurt has melted into a creamy sauce.
8. Separately, combine sausage mixture, pasta, and spinach into a large pot and place on low heat.
9. Add sauce mixture from skillet on top of pasta. Continue cooking until the cheese is melted and the spinach is wilted.
10. Enjoy!
Nutrition:
This recipe makes roughly 8 servings that are about 200 grams each.
Calories: 304
Protein: 19.9 grams
Carbs: 35.3 grams
Fat: 10.7 grams
If you like Italian sausage this recipe is for you! Don't forget to subscribe and save this recipe for later!
-Sarah