Whole Wheat Penne with Broccoli & Meat Sauce

This is a great recipe to try if you're in the mood for pasta, but don't want to eat 1000 calories in one meal.  The trick here is bulking up the dish by replacing some of the pasta with a super low cal swap - our friend  broccoli.  Lean turkey sausage is used here instead of the regular pork, and whole wheat pasta keeps you full much longer than the plain white variety.  Every time I make this, my eyes are bigger than my stomach, and I can't finish my plate.  I'm telling you, you can have a HUGE serving of this without breaking the calorie bank.  Give this a try if you're looking for something delicious and super-filling.  You won't be disappointed!

Whole Wheat Penne with Broccoli & Meat Sauce

1 tsp olive oil
28 oz can crushed tomatoes
2 cloves garlic, diced
1/2 large sweet onion, diced
1/2 bell pepper, diced
1/2 tsp crushed red pepper flake, or to taste
Italian Turkey Sausage Links 
4 cups broccoli florets (I used frozen)
1 lb whole wheat penne
1/2 Tbsp dried Italian Seasoning
2 packets Stevia, sugar, or sweetener of your choice
Salt to taste
Fresh basil chiffonade*, to taste
Garnish (optional):  Reduced fat shredded mozzarella and grated Parmesan

Heat olive oil in large skillet over medium heat.  Spray pan with cooking spray.  Add crushed red pepper, onion, and bell pepper.  Cook 5-7 minutes or until vegetables are softened.  Slice open sausage links and remove meat from the casings.  Add sausage and garlic to skillet.  Break up the meat and cook until meat is browned.

Add tomatoes, Italian seasoning, salt, and sweetener.  Reduce heat to low and simmer 15 minutes, stirring often.  Add basil at the very end of cook time. Meanwhile, prepare pasta according to package instructions.  Drain.

Steam broccoli.  I did this by putting frozen broccoli in a large bowl with one Tbsp water.  Then I covered with saran wrap, and poked a hole in it.  Then I zapped for 3 minutes.

Toss together pasta and broccoli, and top with meat sauce.  Garnish with reduced fat mozzarella cheese and Parmesan.  Enjoy!

*Wondering how to chiffonade?  Click here.

Note:  If you aren't a broccoli fan, you can sub whatever veggies you want for this dish.  Carrots, squash, zucchini, asparagus, or even more peppers and onions would be great!