Penne with Sausage & Peppers

From EatingWell: December 1997 — Subscribe Now!

Toss Italian sausage, bell peppers and onion with jarred marinara for a quick and easy supper. Make it a meal: Serve with sautéed broccoli seasoned with a touch of anchovy and garlic.

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

6 ounces sweet or hot Italian sausage, casing removed
1 teaspoon extra-virgin olive oil
2 red bell peppers, sliced
1 large onion, sliced
2 cloves garlic, minced
1/2 teaspoon fennel seeds,crushed
1 16-ounce jar marinara sauce
Salt & freshly ground pepper, to taste
1 pound whole-wheat penne, or ziti
6 tablespoons freshly grated Parmesan cheese
1 tablespoon chopped fresh parsley

Preparation

Put a large pot of salted water on to boil.
Brown sausage in a large skillet over medium-high heat, breaking it up into small pieces, until no pink remains, 3 to 5 minutes. Transfer to a plate lined with paper towels; wipe out the pan.
Heat oil in the pan over medium heat. Add bell peppers and onion and cook, stirring often, until softened, 5 to 8 minutes. Add garlic and fennel seeds and cook for 1 minute more. Add marinara sauce and the cooked sausage. Reduce heat to low and simmer for 10 minutes. Season with salt and pepper.
Meanwhile, cook penne (or ziti) in boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and place in a large warm bowl. Add the sauce and toss to coat. Serve immediately, sprinkled with Parmesan and parsley.

Tips & Notes

Look for a commercial marinara sauce with no more than 1 gram of fat per 1/2 cup.

Nutrition

Per serving: 393 calories; 6 g fat (2 g sat, 3 g mono); 13 mg cholesterol; 69 g carbohydrates; 16 g protein; 9 g fiber; 653 mg sodium; 438 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Fiber (37% dv), Vitamin A (33% dv).

4 Carbohydrate Serving

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