Pasta With Italian Sausage Sauce(Low In Fat)
A hearty, flavorful pasta dish featuring Italian sausage, kale, and tomatoes, perfect for a healthy, satisfying meal packed with bold flavors and nutritious ingredients.
Ingredients
Instructions
- Wash kale and tear leaves off stems into bite-sized pieces.
- Crumble sausage from casings into a large nonstick skillet.
- Cook over medium heat for 3 minutes until browned, then remove with a slotted spoon to a plate.
- Add kale to the skillet and toss for about 45 seconds until bright green.
- Stir flour into chicken broth to create a slurry.
- Add the broth mixture to the skillet with kale.
- Bring the mixture to a boil.
- Add diced tomatoes in juice to the skillet.
- Drain kidney beans and add them along with red pepper flakes.
- Add cooked sausage back into the skillet.
- Simmer everything together for 3 minutes.
- Cook pasta until al dente, drain, then add to the skillet with the sauce and toss to combine.
Tips & Substitutions
For a lighter dish, consider using zucchini noodles instead of traditional pasta. If you're looking to add more flavor, try incorporating some minced garlic or onions when cooking the sausage. You can also substitute the turkey sausage with a plant-based alternative for a vegetarian version. Adjust the amount of red pepper flakes based on your heat preference. This dish, while low in fat, can be a comforting alternative to richer Italian recipes.
Serving Suggestions
Serve the pasta with a sprinkle of freshly grated Parmesan cheese and a side salad for a complete meal. This dish pairs wonderfully with garlic bread or a light antipasto platter. For a more filling option, consider adding some roasted vegetables or a scoop of Polenta And Italian Sausage alongside. A glass of red wine would complement the flavors beautifully, making it a delightful dinner option.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, adding a splash of chicken broth to maintain moisture. Alternatively, you can microwave in short intervals, stirring frequently to ensure even heating. This keeps the pasta from becoming too dry and helps preserve the flavor of the sauce.
Nutrition & Diet Analysis (per serving)
Each serving of Pasta With Italian Sausage Sauce(Low In Fat) contains roughly 817 calories, with 46g protein, 130g carbohydrates, and 13g fat. It is an excellent source of vitamin C (178% of the Daily Value), protein (93% of the Daily Value), and dietary fiber (78% of the Daily Value). Note that it is relatively high in sodium, at 714mg per serving (31% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of sausage?
Yes, you can substitute sweet Italian turkey sausage with beef or any other sausage of your choice. Just be mindful that different sausages may alter the fat content and flavor profile of the dish. If you're looking for a healthier option, lean chicken sausage is a great alternative.
How can I make this dish vegetarian?
To make this pasta dish vegetarian, simply replace the sausage with a plant-based sausage or mushrooms for added texture. You can also enhance the flavor by adding more vegetables like bell peppers or zucchini. Ensure that the chicken broth is substituted with vegetable broth for a fully vegetarian meal.
What can I serve with this pasta dish?
This pasta with Italian sausage sauce can be served alongside a fresh green salad or garlic bread for a complete meal. For a heartier option, consider serving it with roasted vegetables or a side of Two Way Minestrone. Additionally, a light dessert like sorbet can balance the richness of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).