Whole Wheat Blend Rotini with Spicy Turkey Sausage and Mustard Greens

Health score
32%
Whole Wheat Blend Rotini with Spicy Turkey Sausage and Mustard Greens
45 min.
8
337kcal

Suggestions


Indulge in the hearty and comforting Whole Wheat Blend Rotini with Spicy Turkey Sausage and Mustard Greens, a perfect blend of flavors that cater to both your taste buds and your health goals. This versatile dish, ready in just 45 minutes, is a delightful side or main course that brings a burst of freshness and warmth to any meal. The combination of whole wheat pasta and the smoky, spicy notes of the turkey sausage creates a satisfying texture and flavor profile. The addition of tender mustard greens adds a vibrant, slightly peppery crunch, while the creamy half-and-half and melted pecorino Romano cheese bring a rich, indulgent finish. This recipe not only tantalizes your taste buds but also ensures you enjoy a balanced meal with a calorie count of 337 kcal per serving. Whether you're looking for a quick, nutritious dinner or a flavorful side to accompany your main course, this dish is sure to become a favorite in your kitchen.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14 ounce fat-skimmed beef broth fat-free divided canned
  •  garlic clove minced
  • 0.5 cup half and half 
  • pound turkey sausage italian hot
  • 0.5 teaspoon kosher salt 
  • ounces mustard greens 
  • ounces pecorino cheese fresh grated
  • 13.5 ounce rotini pasta whole wheat uncooked (corkscrew pasta)
  • quarts water 
  • 1.5 cups onion yellow chopped ( 1 large)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • dutch oven

Directions

  1. Place 1/2 cup broth in a small saucepan over medium heat; simmer until reduced to 3 tablespoons (about 6 minutes).
  2. Remove from heat.
  3. Combine water and remaining broth in a large Dutch oven. Bring to a boil over high heat; stir in pasta. Cook, uncovered, 10 minutes or until al dente.
  4. Drain well; place pasta in a large bowl. Keep warm.
  5. Heat a Dutch oven over medium heat. Coat pan with cooking spray.
  6. Add onion; cook 4 minutes or until tender, stirring occasionally.
  7. Add garlic; cook 1 minute, stirring constantly.
  8. Remove casings from sausage.
  9. Add sausage to pan; cook 6 minutes or until browned, stirring to crumble. Stir in greens; cook 2 minutes or until greens wilt.
  10. Add reduced broth, half-and-half, and cheese. Cook 4 minutes or until cheese melts and mixture thickens, stirring frequently.
  11. Add sausage mixture to pasta, and sprinkle with salt and freshly ground pepper. Toss well to combine.
  12. Serve immediately.

Nutrition Facts

Calories337kcal
Protein22.51%
Fat25.56%
Carbs51.93%

Properties

Glycemic Index
23.75
Glycemic Load
15.26
Inflammation Score
-8
Nutrition Score
20.737826087553%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
6.1mg
Kaempferol
11.05mg
Myricetin
0.02mg
Quercetin
8.6mg

Nutrients percent of daily need

Calories:337.23kcal
16.86%
Fat:9.57g
14.73%
Saturated Fat:4.35g
27.21%
Carbohydrates:43.75g
14.58%
Net Carbohydrates:40.26g
14.64%
Sugar:5.5g
6.11%
Cholesterol:42.72mg
14.24%
Sodium:1002.24mg
43.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.96g
37.92%
Vitamin K:73.78µg
70.26%
Selenium:45.94µg
65.63%
Vitamin C:39.67mg
48.09%
Iron:6.74mg
37.47%
Phosphorus:295.39mg
29.54%
Manganese:0.54mg
27.14%
Vitamin A:1022.9IU
20.46%
Vitamin B6:0.4mg
20.05%
Copper:0.35mg
17.57%
Vitamin B3:3.46mg
17.32%
Calcium:170.95mg
17.1%
Zinc:2.31mg
15.42%
Magnesium:61.55mg
15.39%
Fiber:3.49g
13.96%
Vitamin B2:0.23mg
13.71%
Potassium:415.85mg
11.88%
Vitamin B5:0.89mg
8.93%
Vitamin B1:0.13mg
8.8%
Vitamin B12:0.45µg
7.52%
Folate:23.73µg
5.93%
Vitamin E:0.68mg
4.56%
Source:My Recipes