Healthy Pasta Recipes: Spicy Chicken-Sausage Penne, Kale Spaghetti Squash

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Pasta is delicious and comforting and wonderful, but the carby calories add up FAST. Today's recipes have impressive nutritionals and HUGE portions... Dig in! 

Spicy Chicken-Sausage Penne

1/4th of recipe (2 cups): 298 calories, 6.5g total fat (1.5g sat fat), 806mg sodium, 43g carbs, 9g fiber, 11g sugars, 20g protein

Freestyle™ SmartPoints® value 6*

Broccoli cole slaw pumps up the serving size while chicken sausage amps up the flavor. Reduce the red pepper flakes if you prefer a little less heat!

4 oz. (about 1 1/4 cups) uncooked high-fiber penne pasta
One 12-oz. bag (about 4 cups) broccoli cole slaw
1 cup chopped bell pepper
1 cup chopped onion
1 cup sliced mushrooms
9 oz. (about 3 links) fully cooked chicken sausage with 8g fat or less per 3-oz. serving (like the kind by Applegate Organics), sliced into coins and halved
2 cups canned crushed tomatoes
2 tsp. chopped garlic
1 1/2 tsp. Italian seasoning
1/2 tsp. onion powder
1/4 tsp. red pepper flakes
1/4 tsp. each salt and black pepper

Prepare pasta in a medium pot per package instructions, about 10 minutes. Drain, transfer to a large bowl, and cover to keep warm.

Bring a large skillet sprayed with nonstick spray to medium heat. Add broccoli slaw and 1/4 cup water. Cover and cook until mostly softened, 4 - 6 minutes.

Add bell pepper, onion, and mushrooms to the skillet. Cook and stir until all veggies are soft, about 6 minutes.

Add remaining ingredients to the skillet. Cook and stir until hot, about 3 minutes.

Transfer veggie-sausage mixture to the pasta, and mix well. Enjoy!


Creamy Kale Spaghetti Squash

1/4th of recipe (about 1 2/3 cups): 296 calories, 5.5g total fat (2.5g sat fat), 660mg sodium, 25g carbs, 5g fiber, 8g sugars, 34g protein

Freestyle™ SmartPoints® value 2*

Confession time: There's no actual pasta in this dish. But a bowlful of this veggie-loaded, chicken-studded entrée will obliterate spaghetti cravings!

1 spaghetti squash (about 4.5 lbs.)
1 lb. raw boneless skinless chicken breast, cut into bite-sized pieces
1/4 tsp. each salt and black pepper
4 cups chopped kale
3 tbsp. finely chopped pouched sun-dried tomatoes
2 tsp. chopped garlic
2 tbsp. reduced-fat Parmesan-style grated topping
6 wedges The Laughing Cow Light Creamy Swiss cheese

Preheat oven to 400 degrees.

Microwave squash for 3 - 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds.

Fill a large baking pan with 1/2 inch water and place squash halves in the pan, cut sides down. Bake until tender, about 40 minutes.

While squash cools, bring a large skillet sprayed with nonstick spray to medium-high heat. Season chicken with pepper and 1/8 tsp. salt, and add to the skillet. Cook and stir until chicken is cooked through, about 8 minutes. Transfer chicken to a large bowl, and cover to keep warm.

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer 5 cups to a large bowl, and cover to keep warm. Reserve any extra squash for another time.

Clean skillet. Re-spray and bring to medium-high heat. Add kale, sun-dried tomatoes, and garlic. Add 1/2 cup water. Cover and cook until kale is tender, about 5 minutes.

Remove lid, and reduce heat to low. Add Parm-style topping and cheese wedges, breaking the cheese wedges into pieces. Add chicken and remaining 1/8 tsp. salt. Cook and stir until cheese has melted and coated veggies and chicken, about 3 minutes.

Add cheesy chicken and veggies to the spaghetti squash, mix well, and serve!



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It's National Pasta Day, October 17th, which is what inspired us to create today's recipes. If you need MORE pasta fun, click here and consider yourself served!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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