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Turkey Sausage and Asparagus Pasta

    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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