INGREDIENTS:
1 1/2 links fresh lean turkey sausages (about 6 oz), no added nitrates or
nitrites, casings removed
1 1/2 cups whole milk
8 oz whole-wheat spaghetti
1/4 tsp red pepper flakes, or to taste
6 oz spinach leaves (about 6 packed cups)
1 tbsp fresh lemon zest
1/2 tsp ground black pepper
1 1/2 oz Parmesan cheese, grated
INSTRUCTIONS:
1. Mist a large pot or saucepan with cooking spray and heat to
medium-high. Add sausage and cook, stirring and crumbling with a spatula, until
no longer pink, about 3 minutes. Transfer to a small bowl and set aside.
2. To same pot, add 2 cups water and milk and bring to a boil on
medium-high. (TIP: Watch carefully and stir from time to time, as milk has a
tendency to boil over.) Add spaghetti and pepper flakes. When liquid returns to
a boil, reduce heat to medium-low, cover and simmer, stirring frequently, until
spaghetti is just short of al dente, 11 to 15 minutes.
3. Stir in spinach and simmer, uncovered, until spinach is wilted, most
of the liquid has absorbed and spaghetti is al dente, 2 to 4 minutes. Add lemon
zest, black pepper and sausage and stir until heated through, 30 seconds to 1
minute. Divide among plates and top evenly with cheese.
Nutrients per serving (1 1/2 cups): Calories: 370, Total Fat: 11 g, Sat.
Fat: 4.5 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 49 g,
Fiber: 8 g, Sugars: 6 g, Protein: 22 g, Sodium: 531 mg, Cholesterol: 42 mg
No comments:
Post a Comment