Monday, June 25, 2012

Sausage & Vegetable Medley Bowtie Pasta

It's me again!  Are you surprised to see 2 posts from me in the same month after such a longggggg hiatus??  I'm surprised to be posting.  But tonight's dinner was so DELICIOUS I just HAD to share it with you.

Yes, I'm still eating healthy as much as I can.  Mainly focusing on fruits, vegetables, and healthy grains, while dairy and animal proteins take a supporting role.    Tonight I reintroduced two "new" foods back into my diet: pasta and turkey.  BUT, I combined them in this amazing, colorful, pasta bowl:

Are you drooling yet?   Finding it hard to believe that that bowl of deliciousness could be healthy??   Well, it was!!

Sausage & Vegetable Medley Bowtie Pasta

2 Sweet Italian ground turkey sausages (I used Perdue brand - all-natural, no MSG, no preservatives, gluten free, no hormones or growth steroids)
1/2 red bell pepper
1/2 yellow bell pepper
1 small zucchini
1 ear sweet corn
1/2 jar julienne-cut sun-dried tomatoes
1/2 can white Cannellini (or Great Northern) beans, drained
1 cup organic crushed tomato sauce
1/2 bag (about 2 cups) of organic whole wheat pasta (I used farfalle, but use any cut you want)
1 tbsp olive oil

1) Bring pot of water to boil.  Add salt & pasta, and cook per package instructions
2) In large skillet, heat olive oil.   Chop bell pepper and zucchini into uniform pieces, between 1/2 - 1 inch.  Clean ear of corn, and cut kernels from cob. 
3) Cut away casings from sausage, and add meat to skillet.  Crumble into smaller pieces with a spoon/spatula.  Sautee for about 6-8 minutes, or until browned
4)  Once sausage is browned, add pepper and zucchini, and cook for 5 minutes, or until vegetables begin to soften.   Add corn, sun-dried tomatoes, and beans, and stir.  Continue cooking for another 5 minutes, then add tomato sauce.  Stir and continue cooking on low.  Let the flavors develop and combine.  The beans will soften and help create a creamier sauce.
5) After pasta is cooked, take 1/2 cup of the starchy cooking water and add to the skillet mixture.   Drain remainder of pasta water.   Add drained pasta to the skillet, and mix everything together for a couple minutes until the sauce has thickened slightly and the pasta is coated.
6) Serve up a large bowl of the pasta, sausage, and vegetable mixture.  Enjoy!

(For an extra nutritional boost, sprinkle the pasta with some nutritional yeast)

This pasta was loaded with vegetables.  The pasta was whole wheat and organic, so it was low-fat, high-fiber, and high protein.   My can of crushed tomato sauce was pretty much just tomato & herbs, without any added sugar, plus that is a good source of lycopene.  And the turkey sausage was leaner than regular pork sausage or ground beef.   This was pasta I can feel good about eating!!   I hope you enjoy it too!

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