Fusilli with Italian Sausage & Arugula

Fusilli with Italian Sausage & Arugula

A whole teaspoon of black pepper along with a small amount of Italian turkey sausage deliver a piquant flavor without adding too much in the way of saturated fat and calories in this quick pasta dish. For maximum taste, use a high-quality cheese.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 30 min 30 min

Directions

Ingredients

  • 4 ounces whole-wheat pasta, such as shells or fusilli
  • 4 ounces hot Italian turkey sausage, removed from casing
  • 2 cloves garlic, chopped
  • 4 cups arugula, or baby spinach
  • 1/2 cup halved cherry tomatoes
  • 1/4 cup finely shredded Pecorino Romano, or Parmesan cheese
  • 1 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 2 teaspoons extra-virgin olive oil

Cooking Instruction

Step 1

Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.

Step 2

Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it into small pieces with a wooden spoon, until cooked through, 2 to 4 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, 1 to 2 minutes. Remove from the heat; cover and keep warm.

Step 3

Combine cheese, pepper and salt in a large bowl. Measure out 2 tablespoons of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage-arugula mixture.


Nutrition

  • Serving: Per serving
  • Calories: 412
  • Carbohydrates: 48g
  • Fat: 16g
  • Protein: 24g
  • Dietary Fiber: 9g
  • Saturated Fat: 5g
  • Monounsaturated Fat: 4g
  • Cholesterol: 45mg
  • Potassium: 378mg
  • Sodium: 637mg
  • Exchanges: 3 starch, 1/2 vegetable, 1 1/2 medium-fat meat, 1/2 high-fat meat, 1 fat
  • Carbohydrate Servings: 3