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Sausage and Peppers

From_cooking_light

"This is my lightened version of a favorite dish. I usually have all of these ingredients on hand, and I can make the entire dish in the time it takes to boil the water and cook the pasta." --CL Reader

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Health Note

Swapping in turkey sausage leaves you with about a third of the calories, a quarter of the fat, and four times the fiber of a traditional sausage dish. Tossing in some red peppers will give you a boost of vitamin C.

Ingredients

  • Cooking spray
  • 6 (4-ounce) links turkey Italian sausage
  • 2 cups (1/4-inch strips) green bell pepper
  • 1 cup (1/4-inch strips) red bell pepper
  • 1 cup (1/4-inch strips) yellow bell pepper
  • 6 garlic cloves, thinly sliced
  • 1 (26-ounce) bottle fat-free pasta sauce (such as Healthy Choice)
  • 1/2 cup (2 ounces) shredded part-skim mozzarella cheese
  • 6 cups hot cooked penne (about 3/4 pound uncooked tube-shaped pasta)
  • 2 tablespoons grated fresh Parmesan cheese

Preparation

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add sausage to pan; cook 8 minutes or until lightly browned, turning occasionally. Remove from pan; cool slightly. Cut sausage into 1/2-inch-thick slices.

Wipe pan with paper towels; recoat with cooking spray. Place pan over medium-high heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook 5 minutes, stirring occasionally. Remove from heat.

Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow bowls; spoon about 1 cup sausage mixture over each serving. Sprinkle each serving with 1 teaspoon Parmesan.

Cooking Light, JANUARY 2003

Yield & Time

6 servings

Nutritional Info

  • CALORIES 483 (26% from fat)
  • FAT 13.9g (sat 4.8g, mono 3.2g, poly 3.7g)
  • PROTEIN 33g
  • CARBOHYDRATE 55.7g
  • FIBER 5g
  • CHOLESTEROL 102mg
  • IRON 3.4mg
  • SODIUM 1150mg
  • CALCIUM 158mg

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