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


Looking for a dish that’s not only delicious but also packed with nutrition? Our Whole Wheat Blend Rotini with Spicy Turkey Sausage and Mustard Greens is the perfect combination of hearty flavors and wholesome ingredients! This vibrant pasta dish is loaded with protein-rich turkey sausage, zesty mustard greens, and delightful whole wheat rotini, making it a satisfying meal for any time of day. Whether you're searching for a healthy side dish, a filling lunch, or a savory main course, this recipe will deliver delightful flavor without compromising your health goals.

The secret to this dish lies in the rich blend of spices and the sautéed garlic and onions that create a mouthwatering aroma. The reduced chicken broth enhances the overall taste while keeping the dish moist, and the addition of half-and-half and pecorino Romano cheese brings the creaminess that ties everything together beautifully. Plus, it’s quick to prepare, ready in just 45 minutes, making it an excellent choice for busy weeknights or meal prep. With just 337 calories per serving, it’s a guilt-free indulgence you can feel good about.

Gather your loved ones and enjoy a bowl of this comforting, flavor-packed rotini that not only nourishes the body but also delights the senses. Experience a hint of spice with each bite that makes this dish a standout on your dining table!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14 ounce less-sodium chicken broth fat-free divided canned
  •  garlic cloves minced
  • 0.5 cup half-and-half 
  • pound turkey sausage italian hot
  • 0.5 teaspoon kosher salt 
  • ounces bagged prewashed cut mustard greens 
  • ounces pecorino romano cheese fresh grated
  • 13.5 ounce blend rotini 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