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Nutrition Facts

Serving Size 1
Calories 491
Total Fat 17.5 g
Saturated Fat 6 g
Sodium 1,711 mg
Total Carbohydrate 57.5 g
Dietary Fiber 8.5 g
Protein 32 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Dried sun-dried tomatoes, sliced (use scissors to cut into small strips) ¼ cup
Whole wheat penne (or other pasta) 4 ounces
Hot Italian turkey sausage, casings removed ½ pound
Olive oil 2 teaspoons
Garlic cloves, thinly sliced 2
Reduced sodium chicken stock ½ cup
Swiss chard (about ½ pound), washed and stems removed 1 bunch
Parmesan cheese, grated 2 tablespoons

Directions

  1. Steam sun-dried tomatoes in a small amount of boiling water for 5 minutes, or until tender.
  2. Bring a large pot of water to boil over high heat. Cook pasta al dente according to package directions, omitting salt and oil.
  3. Meanwhile, heat olive oil in a large pot or Dutch oven over medium-high heat. Add sausage and cook for 5 minutes, breaking it apart with a fork as it cooks, until evenly browned. Add garlic and cook another minute.
  4. Add chicken broth to the skillet. Stir around, scraping any brown bits off the bottom of the pan. Add the Swiss chard, cover and cook for another 2 minutes, until Swiss chard is tender.
  5. Reduce heat to low and add in sun-dried tomatoes and drained pasta. Stir to combine. Top with Parmesan cheese and serve.
  • Exchanges:

    3 lean meats; 1 fat; 1 vegetable; 3.5 starches

  • Side Suggestions: Roasted Butternut Squash

    Preheat oven to 400˚F. Cut a butternut squash in half lengthwise and remove seeds. Place cut-side down on a well-oiled baking sheet. Roast for 30-40 minutes, until tender when pierced with a fork.