How to Make an Easy, Inexpensive Skillet Meal With Turkey Sausage, Asparagus, and Pasta (Diabetic Friendly)
- Leigh
- 16 hours ago
- 2 min read
This simple skillet meal is good and inexpensive to make. It stars turkey sausage--the type that you can eat for breakfast and that often comes in a roll--which is comparatively inexpensive and includes spices and seasoning. Asparagus, mushrooms, and onions provide the vegetable component of the skillet meal and complement the flavors in the sausage. I use whole-grain spiral pasta in the dish, but you can substitute any similar size pasta (like penne). The dish is loaded with lean protein and fiber, and, in moderation (of course!), it is great if you're on a diabetic diet or want to "eat healthy." We like the skillet meal with a simple salad on the side. Any leftovers reheat well.
Enjoy!
Turkey Sausage, Asparagus, and Pasta Skillet Meal (Diabetic Friendly) -- Serves 4+
1-2 teaspoons of canola oil
1/2 cup of chopped onion (about 1/2 a medium onion)
4 ounces of sliced mushrooms
16 ounces of turkey breakfast sausage (the kind in the roll from Aldi or Walmart is fine)
3 cups of water
1 tablespoon of reduced-sodium chicken base (I use "Better Than Bullion")
1/4 teaspoon of garlic powder
2 cups of whole-grain spiral (fusilli) pasta or similar
16 ounces of asparagus, cleaned and cut in 1-2-inch lengths
3/4 cup of plain Greek yogurt (non-fat is fine)
1/2 cup of milk white cheddar cheese
2-4 tablespoons of crumbled feta cheese
Salt and pepper to taste
Heat a large non-stick skillet over medium heat and add the oil. Add the onion and mushrooms to the pan and the turkey breakfast sausage, cut into pieces. Saute the vegetables and sausage together for about 10 minutes or until the sausage is mostly cooked through. Add the water to the pan. Stir in the chicken base, then the garlic powder and spiral pasta. Bring the mixture to a boil. Stir in the asparagus, then turn down the heat to medium low, and partially cover the pan. Cook the mixture, stirring it periodically, for 8-10 minutes or until the pasta and asparagus are just barely tender and the pasta has absorbed most of the liquid in the pan. Turn down the heat to low and stir in the Greek yogurt, the mild cheddar, and half of the feta cheese. Taste the mixture and add salt and pepper to your taste. Sprinkle the remaining feta on top of the mixture and serve it from the pan for easier cleanup.
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