If you dine out and order a pasta dish, chances are you’re getting a huge serving. For those trying to watch portion sizes, that’s not good news.
Some entrees at popular Italian eateries can have more than day’s worth of fat and sodium in one serving.
It’s easier when you’re serving a pasta dish at home to watch portion size. Keep in mind when serving pasta that 8 ounces of dry, uncooked, long pasta (spaghetti, angel hair, etc.) will yield 4 cups cooked.
For today’s recipe, using 8 to 12 ounces of pasta provides about 1 1/2 cups of pasta per serving. Pairing the pasta with the sausage and spinach helps make a filling meal.
When cooking pasta, some people add oil to the water. Others add salt. I typically add a good heaping tablespoon or more of kosher salt. The water should taste salty.
Today’s recipe originally called for heavy whipping cream and regular Italian sausage. I used Italian turkey sausage. You can use sweet, mild or hot. To make the sausage easier to slice, freeze it until just slightly firm. Instead of heavy whipping cream, I used light cream, but you could also use fat-free half-and-half.
Spaghettini with Sweet Italian Sausage and Spinach
Serves: 4
Preparation time: 15 minutes
Total time: 30 minutes
1 Tbsp. olive oil
3/4 lb. sweet Italian pork or turkey sausage (link variety), cut into 1/2-inch-thick slices
2 large garlic cloves, peeled, chopped
1 medium onion, peeled, chopped
2 cans (14 ounces each) fat-free, reduced-sodium chicken broth
1/2 cup water
8 to 12 oz. spaghettini or angel hair pasta (whole wheat or regular)
1 bag (10 oz.) fresh spinach, tough stems removed, coarsely chopped
1/2 cup fat-free half-and-half or light cream or heavy whipping cream
Crushed red pepper flakes to taste
Salt and pepper to taste
2 Tbsp. chopped parsley
In a large stockpot, heat the olive oil over medium-high heat. Add the sausage slices and cook 5 minutes, stirring, until they brown.
Add the garlic and cook 1 minute. Add the onion and cook 3 minutes or until it is lightly browned.
Add the chicken broth and water; cover and bring to a boil.
Add the pasta and cook about 5-6 minutes, stirring frequently.
Stir the spinach into the pasta, cover and cook 3-5 minutes or until the pasta is al dente and the spinach is wilted. Stir in the cream and cook 2-3 minutes or until the sauce is slightly thickened and it coats the pasta.
Season with crushed red pepper flakes and salt and pepper to taste. Divide into individual bowls and garnish with a sprinkle of fresh chopped parsley.
From and tested by Susan M. Selasky in the Free Press Test Kitchen.
Analysis based on using Italian sausage made with pork.
348 calories (34 percent from fat), 14 g fat (4 g saturated fat), 33 g carbohydrates, 29 g protein, 796 mg sodium, 25 mg cholesterol, 10 g fiber.
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