italian

Turkey Sausage Pasta Sauce, Low Points

I did not grow up eating sausage, and the first time I ate Italian Sausage as an adult I did not like it. Trial and error taught me that I don’t like fennel seed.

When I started Weight Watchers (now called simply WW), one of the members @dhallakx7 made a cookbook of low point recipes. This means they are lower in fats and sugars and higher in protein. He made a low fat sausage by using ground turkey instead of pork. I took his recipe a step further by using ground turkey breast (zero points on WW Freestyle) and of course I left out the fennel seed. I made a few other small changes…

I added my turkey “sausage” to a pasta sauce and it’s delicious! Here’s how you can make this low point recipe at home:

ground turkey sausageSausage Ingredients:

  • 1 lb ground turkey breast
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 TB plan, fat free Greek Yogurt
  • 1 tsp dried Italian herbs
  • 1/2 tsp dried basil
  • 1 TB dried oregano
  • 1/4 tsp salt
  • 1/4 tsp fresh ground pepper
  • 2 TB beef broth
  • 3/4 tsp paprika
  • 1 1/2 TB red wine vinegar
  • 1/4 tsp red pepper flakes (optional)

Sausage Instructions:

  • Heat a large skillet on medium heat and add turkey.
  • Stir together all the other ingredients.
  • As turkey begins to cook (it will turn from pink to white) stir in all other ingredients.
  • Continue cooking and stirring, breaking up the meat with a spatula as you go.

Sauce Ingredients:

  • 1 TB olive oil
  • 1/2 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 (16 ounce) can chopped tomatoes (mine were stewed in Italian spices)
  • 1 (15 ounce) can canned tomato sauce (mine was no salt added)
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 bay leaf
  • Your homemade turkey sausage
  • Red wine, optional

pasta with sausage sauceSauce Instructions:

  • In the large skillet from the sausage, heat olive oil, garlic and onion over medium heat approx. five minutes.
  • Pour in tomatoes and tomato sauce. Mix in salt, ground black pepper, basil, oregano, bay leaf and cooked sausage. Simmer uncovered for 45 minutes, stirring occasionally.
  • Remove bay leaf from sauce before serving. If you have the points available, stir in about 2 oz. red wine. I used pinot noir.
  • Spoon cooked sauce over hot pasta (sprinkle with grated parmesan cheese if you have the points available) and enjoy!

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