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Low-Calorie German Sausage Penne

One of my favorite backyard treats in the summer is a big, juicy bratwurst hot off the grill and topped with mustard. But even though the harsh winter months make summer seem like ages away, this savory recipe incorporates all the tastes of bratwurst and veggies into a filling and low-fat pasta dish.

We never thought we would see a recipe that included bratwurst and pasta for a mere 250 calories a serving, and only 10 grams of fat. However our friends at Pasta Fits proved that even pasta and sausage can be enjoyed as part of a healthy diet when they shared this delicious recipe with us.

This dish is chock-full of produce, including vitamin K-rich cabbage, onion, parsley and a Granny Smith apple. And with just two teaspoons of vegetable oil, it's not too heavy or greasy.

Make this recipe for a German-inspired dinner your whole family will love. And if you are all watching what you eat, then dig in and forget about the guilt! 

  • 1/2 pounds of penne pasta
  • 2 teaspoons vegetable oil
  • 2 cups/8 ounces diced onion
  • 4 cups/8 ounces sliced red cabbage
  • 2 cups/8 ounces diced onion
  • 1/2-pound bratwurst or other favorite German sausage
  • 1 Granny Smith apple, cored and sliced (about 2 cups/8 ounces)
  • 6 tablespoons/3 ounces German-style mustard (Dijon is fine too!)
  • 3 tablespoons chopped parsley

Bring a large pot of salted water to a boil. Cook the penne according to package directions. Drain and reserve.

Heat a large saucepan over medium heat. Add the oil and onion and cook until the onion starts to brown, about 5 minutes.

Add the cabbage and cook until softened, another 5 minutes.

Remove the sausage from its casing directly into the pan. Cook using a fork or whisk to break up the sausage into small pieces. Add the apple and continue to cook until it starts to soften and break apart (but not turn to mush), about 3 minutes. Stir in the mustard and penne. Adjust seasoning with salt and pepper if needed. Divide between bowls and sprinkle with parsley.

Makes: 8 servings (each serving is 1 cup)

Check out more delicious, healthy and budget-friendlty pasta recipes from Pasta Fits.

Nutrition facts250 calories, 10 g fat, 1 g saturated fat, 26 g carbohydrate, 5 g protein, 4 g dietary fiber, 304 mg cholesterol, 304 mg sodium
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Meet our Writer
Jennifer Geddes
Celebrations Writer

Jennifer Kelly Geddes has hosted Christmas cookie swaps, New Year's open houses, Thanksgiving for 22, and all manner of dinner parties in her Manhattan and Ghent, NY homes.

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