Sausage and Peppers

Health score
40%
Sausage and Peppers
45 min.
6
401kcal

Suggestions


Welcome to a delightful culinary experience with our hearty Sausage and Peppers dish, perfect for any lunch or dinner table! This recipe combines the robust flavors of turkey Italian sausage, vibrant bell peppers, and savory garlic, all enveloped in a luscious fat-free pasta sauce. With its comforting pasta base, this meal serves up a wholesome balance of nutrition and taste that will please even the pickiest eaters.

Ready in just 45 minutes and designed to serve six, this dish is not only quick to make but also low in calories at just 401 kcal per serving. It's a fantastic option for busy weeknights when you crave something delicious without spending hours in the kitchen. The sautéed peppers add a colorful and nutritious twist, while the melted mozzarella gives every bowl a stringy, gooey finish that elevates the entire dish.

Whether you’re preparing a family meal or hosting a cozy get-together, our Sausage and Peppers recipe is a surefire crowd-pleaser. The combination of protein-rich sausage, fiber-packed vegetables, and comforting pasta will leave everyone satisfied and asking for seconds. Gather your loved ones around the table and enjoy a dish that embodies both heartfelt cooking and healthy eating!

Ingredients

  • cups penne rigate hot tube-shaped cooked uncooked ()
  •  garlic clove thinly sliced
  • cups bell pepper green ()
  • 24 ounce turkey sausage italian
  • tablespoons parmesan fresh grated
  • ounces part-skim mozzarella cheese shredded
  • 26 ounce pasta sauce fat-free (such as Healthy Choice)
  • cup bell pepper red ()
  • cup bell pepper yellow ()

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
  2. Add sausage to pan; cook 8 minutes or until lightly browned, turning occasionally.
  3. Remove from pan; cool slightly.
  4. Cut sausage into 1/2-inch-thick slices.
  5. Wipe pan with paper towels; recoat with cooking spray.
  6. Place pan over medium-high heat.
  7. Add peppers; saut 6 minutes.
  8. Add sausage; saut 2 minutes.
  9. Add garlic; saut 2 minutes.
  10. Add sauce; bring to a simmer. Reduce heat; cook 5 minutes, stirring occasionally.
  11. Remove from heat.
  12. Add mozzarella, stirring until melted.
  13. Place 1 cup pasta in each of 6 shallow bowls; spoon about 1 cup sausage mixture over each serving.
  14. Sprinkle each serving with 1 teaspoon Parmesan.

Nutrition Facts

Calories401kcal
Protein26.94%
Fat29.22%
Carbs43.84%

Properties

Glycemic Index
32.08
Glycemic Load
14.84
Inflammation Score
-9
Nutrition Score
28.430000231966%

Flavonoids

Luteolin
2.74mg
Kaempferol
0.05mg
Myricetin
0.1mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:401.05kcal
20.05%
Fat:13.24g
20.37%
Saturated Fat:5.34g
33.37%
Carbohydrates:44.71g
14.9%
Net Carbohydrates:38.66g
14.06%
Sugar:10.86g
12.07%
Cholesterol:67.28mg
22.43%
Sodium:1724.17mg
74.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.47g
54.94%
Vitamin C:161.3mg
195.51%
Iron:13.63mg
75.72%
Selenium:50.61µg
72.3%
Vitamin B6:0.86mg
43.23%
Phosphorus:374.51mg
37.45%
Vitamin A:1764.93IU
35.3%
Manganese:0.65mg
32.44%
Vitamin B3:6.46mg
32.31%
Zinc:3.63mg
24.2%
Fiber:6.05g
24.18%
Potassium:839.12mg
23.97%
Vitamin B2:0.37mg
21.87%
Copper:0.43mg
21.38%
Magnesium:76.66mg
19.17%
Vitamin E:2.42mg
16.1%
Vitamin B5:1.58mg
15.81%
Calcium:155.46mg
15.55%
Folate:49.98µg
12.5%
Vitamin B1:0.18mg
12.27%
Vitamin B12:0.59µg
9.75%
Vitamin K:8.56µg
8.15%
Source:My Recipes