4 oz penne pasta
2 tsp olive oil
1 small onion, thinly sliced (about 75gm)
2 cloves of garlic, minced
about 2T chopped fresh sage
2 links cooked chicken sausage, sliced (see note)
1/2 cup low fat cottage cheese (1% milk fat)
1/2 cup pumpkin puree
1/2 cup nonfat milk
pinch of nutmeg
5oz torn spinach, thick stems removed
grated parmesan or pecorino romano cheese, optional
Heat olive oil in a skillet over medium-low heat. Add onions and cook gently for about 10-15minutes, until softened and beginning to caramelize. Add garlic, sage, and chicken sausage; continue to saute.
Meanwhile, cook pasta according to package directions.
In a blender, combine combine pumpkin, cottage cheese, and milk. Blend until no lumps are present. Add to sausage mixture in skillet and continue to cook over low heat. Season to taste with salt and freshly ground pepper, and a pinch of nutmeg.
Drain pasta and return to pot over low heat. Add sausage mixture and baby spinach, and toss together. Cover for a few minutes to let the spinach wilt. Serve with parmesan cheese, if desired.
Note: People have asked me what kind of chicken sausage to use. I don’t think there’s one right answer! The chicken sausage I most often have on hand is one I buy at Sam’s club – it’ a spinach and asiago flavor. But, I’ve also been told the dish is great with an apple chicken sausage too. Pumpkin is very versatile and pairs will with sweet or savory, so you can’t go wrong!
Servings Per Recipe: 2
Amount Per Serving
Total Fat: 12.9 g
Cholesterol: 73.7 mg
Sodium: 1,062.6 mg
Total Carbs: 59.7 g
Dietary Fiber: 10.1 g
Protein: 32.9 g
* This might vary a little based on what kind of pasta you use, and a lot based on what kind of sausage you use. I did my calculation using Ronzoni Healthy Harvest penne, and the chicken sausage links I have used here each have 110 calories, 4.5gm fat, 1gm carbohydrates and 15gm protein.
For giggles, here’s the old photo. Not to brag, but I think my skills have improved a little bit!