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Italian Turkey Sausage (homemade, lower sodium) Parmesan and Pasta
Total Calories per Serving:   519  
Fat Calories per Serving:   152
Percent Fat Calories per Serving:   29.29%

Portion -  4 oz sausage
Recipe serves one (sausage recipe serves four)


Prepare Italian turkey sausage

15 oz Perdue or Shady Brook Farms, 97% fat free, ground turkey (or equivalent)

olive oil cooking spray

2 egg whites

2 slices of lite whole wheat bread (40 cals per slice) crumbled into fine bread crumbs

1 tsp dried oregano

tbl sage

¼ tsp thyme

½ tbl parseley

½ tsp onion flakes or dried, chopped onion

tbl finely chopped green bell pepper (optional)

salt to taste

Spaghetti and Sauce:

2 oz pasta (per serving)

¼ cup of spaghetti sauce (per serving)

1 ounce shredded mozzarella cheese (per serving)


For sausage, mix all ingredients thoroughly. Form four large oblong patties five to six inches long. Place patties in pan and bake in oven for 20 to 25 minutes. Turn while baking to brown on all sides.

Prepare spaghetti according to package instructions.

Heat spaghetti sauce. Add sausage over spaghetti, then sauce over sausage and spaghetti. Add mozzarella over sausage and sauce. Place in oven for a couple of minutes until mozzarella begins to melt and bubble. Remove from oven and serve.

Nutrition Data
Serving Size 4 oz sausage 
Total Calories 519 
    Calories from Fat 152 
% Daily Value
Total Fat Grams 18  26.92% 
    Saturated Fat Grams 2.75  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 110  
Sodium MG 666.25  
Total Carbs 52  17.33% 
    Fiber Grams 3.625  
    Sugar Grams 6  
    Protein Grams 37.375  


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