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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 159.9
  • Total Fat: 11.2 g
  • Cholesterol: 28.3 mg
  • Sodium: 370.3 mg
  • Total Carbs: 4.1 g
  • Dietary Fiber: 2.8 g
  • Protein: 12.4 g

View full nutritional breakdown of Kalyn's Pasta Sauce w/Sausage, Mustard Greens, Garlic & Pepper calories by ingredient
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Kalyn's Pasta Sauce w/Sausage, Mustard Greens, Garlic & Pepper

Submitted by: EXENEC

Introduction

This is a recipe from Kalyn from KalynsKitchen.com. I doubled it, substituted mustard greens for kale & cut the oil a bit. Kalyn's site is the best for innovative South Beach Diet recipes: I tweaked this a bit for my taste and to batch cook/freeze it. You can use any kind of pasta you like, but SBDers should use Dreamfield's rotini, a cup of which yields 190 calories and a net 5 carbs (not figured in calculations) with 5 g fiber. This is a recipe from Kalyn from KalynsKitchen.com. I doubled it, substituted mustard greens for kale & cut the oil a bit. Kalyn's site is the best for innovative South Beach Diet recipes: I tweaked this a bit for my taste and to batch cook/freeze it. You can use any kind of pasta you like, but SBDers should use Dreamfield's rotini, a cup of which yields 190 calories and a net 5 carbs (not figured in calculations) with 5 g fiber.
Number of Servings: 12

Ingredients

    6 links, hot Italian turkey sausage
    16 oz mustard greens, washed, de-ribbed and torn into large pieces
    12 lg garlic cloves, roughly chopped
    1/2 t red pepper flakes
    5 T olive oil
    4 cups chicken or turkey stock (mine was homemade and salt- free)
    1/2 c parmesan cheese (I used chopped up rinds I'd saved)
    salt to taste (you don't need much)

Directions

Remove casings from sausage. Heat 2 tsp olive oil and brown in pan. Break into bite size bits. (You will need less oil for regular sausage.) Drain and set aside.

Heat 4 T olive oil in large pan. Add garlic & red pepper, stir and heat til fragrant (1-2 min). Add greens in batches, turning over, until wilted (3-5 min). Add chicken/turkey stock and sausage. Add parmesan rinds (opt, but delicious). Simmer 10-15 minutes while pasta cooks.

If sauce lacks liquid, add pasta water.

This will not thicken--it's a brothy sauce. You can add 2 pkgs (13.25 oz) of rotini or, as I do, freeze it in individual servings and make pasta fresh. Serve with freshly grated parmesan.

Serving Size: Makes 12 1/2-c servings to go with 1 c pasta

Number of Servings: 12

Recipe submitted by SparkPeople user EXENEC.






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