Spicy Sausage and Penne

Health score
12%
Spicy Sausage and Penne
35 min.
4
286kcal

Suggestions


Are you ready to spice up your mealtime with a dish that’s both satisfying and packed with flavor? Look no further than our Spicy Sausage and Penne recipe! This delightful combination of tender penne pasta, smoky turkey sausage, and vibrant mixed vegetables creates a symphony of tastes that will tantalize your taste buds. Perfect for a quick lunch or a hearty dinner, this dish is not only delicious but also easy to prepare, making it ideal for busy weeknights.

In just 35 minutes, you can whip up a meal that serves four, all while keeping it light with only 286 calories per serving. The creamy sauce, enriched with part-skim mozzarella cheese, brings everything together, while the crushed red pepper flakes add just the right amount of heat to awaken your palate. Plus, with a caloric breakdown that balances protein, fat, and carbs, you can enjoy this dish guilt-free.

Whether you’re cooking for family or entertaining friends, this Spicy Sausage and Penne is sure to impress. So grab your apron and get ready to create a dish that’s not only a feast for the eyes but also a comforting hug for your stomach. Let’s dive into the kitchen and make mealtime memorable!

Ingredients

  • 1.3 cups skim milk fat-free
  • tablespoons flour all-purpose
  • cup savory vegetable mixed frozen
  • 0.3 teaspoon garlic powder 
  • 0.3 teaspoon ground mustard 
  • 0.3 cup part-skim mozzarella cheese shredded
  • cup penne pasta uncooked
  • 0.3 teaspoon pepper red crushed
  • 0.5 pound turkey sausage smoked cut into 1/4-inch slices

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Cook pasta in a large saucepan according to package directions, adding the vegetables during the last 6 minutes of cooking.
  2. Meanwhile, in a large nonstick skillet coated with cooking spray, brown sausage; remove from skillet and keep warm.
  3. In a small bowl, combine the flour, garlic powder, mustard and pepper flakes; gradually whisk in milk until smooth.
  4. Add milk mixture to the skillet, stirring to loosen browned bits from pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened.
  5. Drain pasta and vegetables; stir into the pan.
  6. Add cheese and reserved sausage; cook and stir until cheese is melted.

Nutrition Facts

Calories286kcal
Protein29.77%
Fat21.78%
Carbs48.45%

Properties

Glycemic Index
50.06
Glycemic Load
13.7
Inflammation Score
-9
Nutrition Score
15.57478247259%

Nutrients percent of daily need

Calories:286.34kcal
14.32%
Fat:6.89g
10.6%
Saturated Fat:2.23g
13.93%
Carbohydrates:34.49g
11.5%
Net Carbohydrates:31.59g
11.49%
Sugar:4.76g
5.28%
Cholesterol:50.79mg
16.93%
Sodium:450.72mg
19.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.19g
42.39%
Vitamin A:2591.2IU
51.82%
Selenium:22.43µg
32.05%
Phosphorus:311.73mg
31.17%
Vitamin B12:1.26µg
20.96%
Manganese:0.42mg
20.83%
Calcium:203.56mg
20.36%
Vitamin B3:4mg
20%
Zinc:2.98mg
19.89%
Vitamin B2:0.34mg
19.83%
Vitamin B6:0.39mg
19.34%
Vitamin B1:0.2mg
13.37%
Potassium:453.04mg
12.94%
Magnesium:49.55mg
12.39%
Fiber:2.9g
11.59%
Vitamin B5:1.07mg
10.74%
Iron:1.7mg
9.44%
Copper:0.18mg
9.23%
Folate:30.65µg
7.66%
Vitamin C:6.05mg
7.33%
Vitamin D:0.87µg
5.8%
Vitamin E:0.18mg
1.17%