Fresh fettuccini, turkey sausage, onion and green bell pepper combine to make a comforting quick dinner. Fresh pasta is available in most supermarkets. It takes only 3 to 4 minutes to cook. Adding the cooked pasta to the skillet with the other ingredients helps it to combine with the sauce and vegetables. Peppery arugula with pine nuts complete the meal. The best way to cook pasta is to let it roll freely in a large saucepan with plenty of boiling water.
Pepper, onion and sausage fettuccini
2 teaspoons olive oil
1/2 pound lean turkey sausage
1 cup sliced onion
1 cup green bell pepper
2 garlic cloves,
1 cup low-sodium pasta sauce
1/4 pound fresh or dried fettuccini
Salt and freshly ground black pepper
2 tablespoons grated Parmesan cheese
1/2 cup fresh basil leaves, torn into bite-size pieces
Place a large saucepan filled with water on to boil. Cut sausage into 1-inch slices. Heat oil in a large nonstick skillet over medium-high heat. Add the turkey sausage, onion and green bell pepper. Saute 5 minutes, stirring to make sure all sides of the sausage are browned. Add garlic and continue to cook 2 minutes. Reduce heat to low and add the pasta sauce. Cover and simmer 5 more minutes. Add salt and pepper to taste.
Meanwhile, when water comes to a boil, cook fettuccini 3 to 4 minutes for fresh or 8 minutes for dried. Drain. Add to the skillet and toss well. Divide between two dinner plates and sprinkle them with basil and Parmesan cheese.
Yield 2 servings.
Per serving: 583 calories (15 percent from fat), 9.4 g fat (2.9 g saturated, 5.2 g monounsaturated), 47 mg cholesterol, 36.4 g protein, 78.4 g carbohydrates, 6.1 g fiber, 643 mg sodium.
Arugula salad
4 cups washed, ready-to-eat arugula
2 tablespoons pine nuts
2 tablespoons reduced-fat oil and vinegar dressing
Add arugula to a salad bowl and toss with pine nuts and dressing.
Yield 2 servings.
Per serving: 58 calories (62 percent from fat), 4 g fat (0.7 g saturated, 1.7 g monounsaturated), 1 mg cholesterol, 1.8 g protein, 3.3 g carbohydrates, 1.2 g fiber, 18 mg sodium.
Linda Gassenheimer is the author, most recently, of “Delicious One-Pot Dishes,” featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Additional titles by Gassenheimer include “Quick and Easy Chicken,” “Simply Smoothies: Fresh &Fast Diabetes-Friendly Snacks &Complete Meals,” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com. Follow her on Twitter lgassenheimer. Email: linda@dinnerinminutes.com.
