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Turkey Sausage and Asparagus Pasta

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turkey sausage with asparagus pasta

Pasta for dinner doesn’t need to be a 1500 calorie endeavor (thanks for the nutrition facts, Olive Garden!) Here are my tricks to a healthy, delicious and affordable pasta dinner:

1) Add Veggies: Asparagus and tomatoes are a great way to add vitamins and fiber without adding a lot of extra calories to your meal. In other words, they fill you up without filling you out.

2) Buy Whole Wheat Pasta: You’ve heard it a million times so make this 1 million and one: whole wheat pasta contains added protein and fiber. Those two nutrients are the magic formula for filling up.

3) Use Less Meat: Since the pasta containts protein, you can use less meat. Added bonus? Save money.

4) Shop Seasonally: A great way to cut costs is to shop locally. Right now where I live, asparagus is in season and readily available at a great price. Kale, green beans or peas would work just as well.

Your fork is waiting.

turkey sausage with asparagus pasta

Turkey Sausage and Asparagus Pasta

5 stars
Dinner doesn’t need to be a 1500 calorie endeavor. Here are my tricks to a healthy, delicious and affordable pasta dinner
PREP: 10 mins
COOK: 20 mins
TOTAL: 30 mins
Servings: 4

Ingredients
 

  • 8 oz whole wheat penne
  • 1 medium onion (diced)
  • 3 cloves garlic (mined)
  • 3 links turkey Italian sausage (sweet or spicy)
  • 1 lb asparagus (cut in 2 in pieces)
  • 15 oz can fire roasted tomatoes (diced)
  • Parmigiano reggiano (to serve)

Instructions
 

  • Prepare pasta according to package instructions and reserve 1/2 c starchy cooking liquid. (Tip: Be sure to salt the water, this is your only opportunity to season the pasta.)
  • In a large pot, saute onion over medium heat using non-stick cooking spray.
  • Add a pinch of salt/pepper to flavor and release juices of the onion.
  • After about 4 minutes, add garlic and cook additional 60 seconds.
  • Remove sausage from casings and add directly into pan.
  • (Tip: Use a potato masher to break down the meat.)
  • Once sausage has browned, add asparagus and 1/2 c starchy cooking liquid. Put a lid on the pan and let steam 3 minutes.
  • Add tomatoes and heat until warmed through.
  • Pour pasta back into the pot and heat.
  • Serve with plenty of grated parmigiano reggiano.

Notes

Good source of Calcium and Vitamin C

Nutrition

Calories: 350kcalCarbohydrates: 52gProtein: 22gFat: 9.6gSaturated Fat: 1.9gCholesterol: 49mgSodium: 708mgFiber: 9.3g

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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

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