Who says pasta is a no-no on the DASH diet? This one's not! Your favorite Italian flavors are perfectly celebrated in this DASH-friendly people pleaser. Whole grain penne pasta paired with tasty hot Italian turkey sausage, peppers, onions and baby spinach is tossed in a creamy sauce that won't disappoint even the non-DASHers at your table. Potassium, whole grain and veggie rich with decadent turkey sausage and a salty Parmesan and fresh basil finish make every bite of this pasta beautifully balanced!
Ingredients (this recipe serves 4):
3 links (in natural casing) Hot Italian Turkey Sausage (check your refrigerated meat section)
1 Tablespoon olive oil
1 white onion (diced)
1 red pepper (diced)
3 cloves garlic (minced)
1 teaspoon Italian seasoning
1/8 teaspoon ground black pepper
2 cups (uncooked) whole grain penne pasta (Barilla is my personal favorite)
2 cups baby spinach
4 Tablespoons low fat sour cream
2 Tablespoons of water
Fresh basil (chiffonade into thin strips) - for garnish
1/4 cup shredded Parmesan cheese - for garnish
Preparing this Recipe :
Boil water and add whole grain pasta, cook for 8-10 minutes (as directed on the package) then drain and set pasta aside. Heat a large skillet with olive oil on medium heat. Squeeze turkey sausage out of their casings and brown in skillet mashing into medium chunks in with onions and black pepper. Simmer 4-5 minutes until turkey is cooked and onions are translucent. Add garlic, Italian seasoning and red pepper and simmer for 2-3 minutes on medium heat. Stir in sour cream and 1-2 Tablespoons of water tossing into the sausage and vegetables to form a creamy sauce. Simmer as the sauce reduces down - about 2-3 minutes. Stir in spinach, and combine until the spinach begins to wilt into the mixture. Add cooked pasta back into the skillet and stir to fully combine. Simmer 2-3 minutes until all ingredients are combined and coated in the sauce. Add 1 Tablespoon (if needed) to further thin the sauce.
Transfer to serving dish or plate and garnish with a pinch of the freshly chopped basil and shredded Parmesan for a nice salty finish.
Nutritional facts (Per Serving including garnish, Recipe makes 4 servings):
Cal: 413, Total Fat: 14g, Sat Fat: 4g, Sodium: 450mg, Carbs: 51g, Sugars: 4g, Fiber: 11g, Cholesterol: 64mg, Protein: 26g, Potassium: 542mg