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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!

Pumpkin Muffins, 2 Points each

These fluffy muffins have only 2 smartpoints each on the WW Freestyle program, formerly known as Weight Watchers.

Enjoy some of the flavors of fall with real pumpkin, apples and just the right spices! This uses the 2 ingredient dough base so popular on the WW Connect app.

If you have points left, spread on an extra treat – like a bit of pecan apple butter!

Ingredients

  • 1/2 c canned pumpkin
  • 1/2 c nonfat plain Greek yogurt
  • 2/3 c whole wheat flour
  • 1tsp baking powder
  • 1 egg
  • 1/4 c finely chopped apple
  • 1 TB powdered peanut butter (like PB2) or unsweetened cocoa (to tone down the sour flavor of the yogurt)
  • a few shakes of cinnamon, nutmeg and ginger (or just use pumpkin pie spice mix if you have it, but I didn’t.)

Instructions

  1. Preheat oven to 350*.
  2. Stir together pumpkin and yogurt until well blended.
  3. Add flour, baking powder, egg and apple. Stir until just blended.
  4. Add powdered peanut butter / cocoa and spices. Just when you think you have enough, add another shake of cinnamon and ginger.
  5. Spoon into a tin for oversized muffins – makes 4 muffins.
  6. Bake at 350* for 20 minutes. Leave in oven, raise temp to 400* and bake 8 minutes more. Test with toothpick that centers are firm before removing from oven.
  7. Place muffin tin on a cooling rack and cool for 5 minutes before removing from muffin tin.

Enjoy!

People on the WW Freestyle plan can expect to lose .5-2 pounds/week. Try one month free with this link: https://www.weightwatchers.com/us/checkout/iaf/?iaftoken=ACEC411600

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