December 2005/January 2006,
EatingWell Serves Two
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.
2 servings, 2 cups each
Active Time: 30 minutes |
Total Time: 30 minutes
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
Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.
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.
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.
Per serving :
16 g Fat;
5 g Sat;
4 g Mono;
45 mg Cholesterol;
48 g Carbohydrates;
24 g Protein;
9 g Fiber;
637 mg Sodium;
378 mg Potassium