Spiral Pasta with Sausage, Marinara and Basil

Serves: 6

Prep Time: 10 minutes

Cooking Time: 25 minutes

Difficulty: Easy


Adding vegetable to the marinara adds to the nutrition without the kids knowing it. We use whole wheat pasta with flax for higher fiber and nutrition. Look for a low sodium marinara or make your own, as this dish is high in sodium.


3/4 pound(s) sausage, turkey, casings removed

6 ounce(s) pasta, whole wheat rotini with flax, or other

1 1/2 cups marinara sauce, such as Barilla Tomato and Basil, or other

1 zucchini(s), medium

1 carrot(s)

3/4 cup cheese, mozzarella, low fat, shredded

1/4 cup parmesan cheese, grated

1/4 cup basil, fresh, chopped (optional)

1/2 onion(s), medium


Cook the pasta in a large pot of water according to the package directions. Peel and chop carrots, zucchini and onions. Place a large skillet over medium to medium high heat. Brown the sausage and break it up using a spatula, cooking for 3 to 4 minutes until cooked through. Remove the sausage and drain most of the excess oil from the pan. Add the onion to the skillet and cook for a minute or two. Add the zucchini and the carrots and cook until soft. Put the marinara in a blender and add the cooked vegetables. Blend until pureed through. Drain the pasta and put it back in the large pot. Add the marinara puree and the sausage and stir well. Pour the pasta mixture into a baking dish. Sprinkle with mozzarella and then with parmesan. Bake at 400 degrees until cheese is melted (about 7-8 minutes). Garnish with chopped basil and serve.


Per Serving About: 320 calories, 12 g fat, 4 g saturated fat, 0 g trans fat, 55 mg cholesterol, 22 g protein, 31 g carbohydrates, 7 g dietary fiber, 740 mg sodium, Exchanges: 1 starch, 0.5 other carb, 0.5 vegetable, 2 lean meat, 0.5 med fat meat, 1 fat, Carb Choices: 2


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