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Fusilli with Italian Sausage & Arugula

:  December 2005/January 2006, EatingWell Serves Two

Your rating: None Average: 4 (64 votes)

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.


READER'S COMMENT:
"I had the same issue as others with the cheese clumping into one big mess. So I instead, added a little cheese at a time directly to the pasta. I got better results. Overall the flavor was good but not great. My picky boyfriend enjoyed...
Fusilli with Italian Sausage & Arugula Recipe

Makes: 2 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes, or according to package directions.
  2. 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.
  3. 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.

Nutrition

Per serving: 412 calories; 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.

Nutrition Bonus: Selenium (58% daily value), Vitamin A (36% dv), Calcium (26% dv), Vitamin C (24% dv), Iron (20% dv), Magnesium (19% dv), Folate (17% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1/2 vegetable, 1 1/2 medium-fat meat, 1/2 high-fat meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
Cooking for 2
Entertaining, casual
Type of Dish
Main dish, complete meal
Main dish, poultry
Pasta
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Ethnic/Regional
Italian
Mediterranean
Main Ingredient
Turkey
Preparation/ Technique
Saute
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
December 2005/January 2006
EatingWell Serves Two
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