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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 213.8
  • Total Fat: 10.0 g
  • Cholesterol: 35.0 mg
  • Sodium: 225.5 mg
  • Total Carbs: 21.9 g
  • Dietary Fiber: 4.4 g
  • Protein: 10.9 g

View full nutritional breakdown of Pasta Bake with roasted vegetables and sausage calories by ingredient
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Pasta Bake with roasted vegetables and sausage

Submitted by: CCKELLY3

Introduction

Trying to come up with a healthier version.
Whole grain pasta and quinoa, roasted eggplant, peppers, mushrooms and onion, with canned tomatos vs. tomato sauce, and use half ground turkey (6 oz) drained of fat, and half hot sausage (6 oz) drained of fat, crumbled and pressed between towels to remove more fat.

This is a bit time consuming, but the vegetables retain some of their 'meatier' texture and full flavor and the extra steps in defatting the meat helps reduce the overall fat (which isn't shown in the nutrition info since I don't know how to show this in adding the ingredients). The little bit of cheese doesn't seem like much, but if it's very finely grated and stirred in, it will add to the richness of the overall dish.
Trying to come up with a healthier version.
Whole grain pasta and quinoa, roasted eggplant, peppers, mushrooms and onion, with canned tomatos vs. tomato sauce, and use half ground turkey (6 oz) drained of fat, and half hot sausage (6 oz) drained of fat, crumbled and pressed between towels to remove more fat.

This is a bit time consuming, but the vegetables retain some of their 'meatier' texture and full flavor and the extra steps in defatting the meat helps reduce the overall fat (which isn't shown in the nutrition info since I don't know how to show this in adding the ingredients). The little bit of cheese doesn't seem like much, but if it's very finely grated and stirred in, it will add to the richness of the overall dish.

Number of Servings: 12

Ingredients

    Veggies to roast:
    5 cups eggplant, large cubes
    2 cups mushrooms, large pieces
    2 cups onion, large chunks
    1 cup green bell pepper, large chunks

    marinade:
    1 Tbs sunflower oil
    1/4 cup red wine vinegar
    1 Tbs tomato paste
    2 cloves garlic, minced
    1 tsp red pepper flakes
    1 tsp paprika
    1/2 tsp cumin
    1/2 tsp salt
    1 tsp celery seed
    1 tsp ground black pepper
    up to 1/4 cup water to thin the marinade

    Pasta Bake:
    4 oz. dry, (half a box) whole wheat
    pasta, penne regate, shells or rigatoni
    1 cup quinoa, cooked
    5 cups canned tomatoes, with juice
    1/4 cup tomato paste stirred into tomatoes
    1 cup green pepper strips (frozen, or precooked till soft)
    1/2 cup red bell pepper, finely chopped
    1 tsp each:
    onion powder
    italian seasoning, pepper
    celery seed
    red pepper flakes
    paprika
    1 Tbs garlic paste (or 3 cloves minced)
    4 oz (1/2 cup) of finely grated Italian blend cheeses


Directions

--Makes 12 generous 1 cup servings.

1. Mix chopped veggies and marinade together really well, so all are coated, and let marinade for 30 minutes. They will shrink considerably while roasting, so start with large chunks.

2. Roast veggies in shallow pans with no stick foil, at 375 for 90 minutes. Turn every 30 minutes for even roasting, and check after 1 hour, this may take a little less time depending on how big the pieces are and the moisture content of the vegetables. The eggplant will be about 1/4 it's original size when fully cooked.

3. Cook the meats separately until done and a crumbly texture. If using sausage in casing, cut them open after cooking and crumble the meat. I also pressed the meat between layers of paper towel to remove excess fat.

4. Cook pasta a little underdone, but completely cook quinoa. Add to a baking pan and add 5 cups of canned tomatoes, with the juice to which you've stirred in the tomato paste and garlic paste or minced garlic. Then add the fresh bell pepper strips, the roasted vegetables, the crumbled ground meats, the spices and cheese and thoroughly combine. Adjust these seasonings to taste.

4. Bake at 350 for 45 minutes. Let sit for 10-15 minutes before serving.



Number of Servings: 12

Recipe submitted by SparkPeople user CCKELLY3.






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