Spinach Turkey Sausage Pasta is perfectly balanced between the vegetables, meat and pasta. I like to cook this in the winter because it taste so fresh and light. If you like a lot of spice add a dash of hot sauce.
Sometimes I like to load a dish with vegetables and beans instead of the sausage. This recipe lends itself well to other vegetables such as zucchini, yellow squash, peppers, etc.
Cookbook Library
I found this recipe in my Taste of Home Healthy Cooking 2013 Annual Recipes Cookbook.
Nutrition Highlights
Everyone has their own nutritional deficiencies and goals they are trying to manage on a daily basis. Our household is trying to accomplish anti-inflammatory, high protein and high fiber. It’s not easy and every meal does not always meet the mark.
- Whole wheat pasta has fiber, protein, iron, magnesium, zinc, copper, folic acid, selenium, Vitamin B, and antioxidants. These vitamins support your immune system, relieve inflammation, and promote bone health.
- Turkey sausage is high in protein and has vitamins like B12 and minerals such as iron.
- Spinach is great for Vitamin A, C, K, iron, folate, potassium, protein, fiber, antioxidant (lutein). These vitamins, minerals, and antioxidant’s lower blood pressure (potassium), support healthy eyes (lutein), preserve thinking abilities (lutein), healthy bones (Vitamin K), skin (Vitamin A), and blood (iron).
- Mushrooms are anti-inflammatory and high in potassium, selenium (prevent cell damage), vitamin D (promotes cell growth), Vitamin B6 (form red blood cells). They also have fiber, protein, antioxidants, copper, thiamin, magnesium, and phosphorus.
- Tomatoes are great for antioxidant (lycopene, lutein, zeaxanthin), vitamin C, K, potassium and folate. They are also an anti-inflammatory food.
- Garlic is anti-inflammatory, rich in vitamin C, B6, manganese.
We try to focus on making sure we incorporate a variety of fresh fruits, vegetables, berries, fatty fish, healthy oils, lean protein, legumes, fermented foods, nuts, warm spices, and whole grains through the week. We really try to limit or not eat fried foods, processed cheeses, processed meats, packaged snacks, sugary drinks, and baked sweets.
Stove Top
Recipe serves: 4
Serving size: 1.5 cups
Total time: 30 minutes
Let's grocery shop!
I am assuming you have salt and pepper. It is not included in pantry and spices.
Pantry & Spices
-
red pepper flakes
Grocery
-
1 - garlic bulb
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1 - box whole wheat penne pasta
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1 - pound Italian spicy turkey sausage
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1 - pound mushrooms
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1 - can fire roasted tomatoes
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1 - package baby spinach, 6 oz
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1 - bag or block mozzarella cheese 8 oz
Let's prep!
| 1/2 teaspoon red pepper flakes |
| 1 garlic clove, minced |
| 2 cups whole wheat penne, uncooked |
| 1 pound Italian turkey sausage links |
| 1 pound fresh mushrooms |
| 1 can fire roasted diced tomatoes, 14.5 oz |
| 1 package baby spinach, 6 oz |
| 1/4 cup shredded part-skim mozzarella cheese |
- Gather all of your ingredients and measuring tools
- Mince clove of garlic; set aside
- Wash and slice mushrooms; set aside
- Remove casings from sausage and place in Dutch oven
- Shred 1/4 cup mozzarella cheese
Let's cook!
- Complete the prep from the prep tab above.
- Bring pot of water to boil and cook 2 cups of pasta to package directions.
- In the Dutch oven cook sausage, red pepper flakes (if using) and mushrooms breaking the sausage into bite size chunks.
- When turkey is 165° F drain if needed. Add garlic and cook for 1 minute.
- Add tomatoes and bring to a boil then add spinach until the spinach is barely wilted and turn off heat.
- Drain pasta and add to the turkey mixture. Sprinkle with cheese. Enjoy!
This recipe can also be found in Weekly Dinners for 2 under $70 – Menu 1
