Penne with Sausage & Peppers

From EatingWell: December 1997

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

View Our Nutrition Guidelines »

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).

Carbohydrate Servings: 4

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

More From EatingWell

10-Minute Breakfast Recipes

If you’re in a rush and thinking about skipping breakfast,...

Low-Calorie Slow Cooker Recipes

If you’re trying to lose weight, consider your slow-cooker...

Spring Chicken Recipes

Chicken is a versatile and cheap option for a healthy dinner...

Spring Cake Recipes

Who said you can’t have your cake and eat it too? These...
Healthy Meatball Recipes

Spaghetti and Meatballs is a classic, comforting Italian...

Low-Calorie Chicken Recipes for a Crock Pot

Chicken is a lean and versatile option for dinner, especially...

Summer Fruit Pies and Fruit Tarts

Berries and fresh summer fruit star in our healthy homemade...

100-Calorie Fruit Desserts

There's no need to forgo a sweet ending to a meal—even if you...
Healthy Winter Fruit Recipes & Winter Vegetable Recipes

Our healthy winter recipes featuring the winter’s best fruits...

High-Blood-Pressure-Diet Recipes

There’s no “magic bullet” for preventing high blood pressure...

Low-Sodium Dinner Recipes

These recipes fit into a lower sodium diet with no more than...

Heart-Healthy Recipes for Chicken

Preventing heart disease through diet is made easier with our...
Quick Heart-Healthy Recipes for Dinner

If you’re concerned about heart health and eating for a...

Heart-Healthy Recipes for Breakfast

Breakfast is good for your heart, says recent research in the...

Heart Healthy Recipes for Two

Preventing heart disease through diet is made easier with our...

Heart-Healthy Apple Recipes

The sweet, juicy crunch of a bright, fresh apple is a sure...