Sausage and Peppers
"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.
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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