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Smoked Sausage, Zucchini, and Spinach Pasta⏱ 45 min total
Recipes

Smoked Sausage, Zucchini, and Spinach Pasta

Per 1 serving · 226 g · 13 ingredients

Calories
490
25%
of a 2,000 cal day
  • Protein
    21g
    17% of calories
  • Carbs
    48g
    38% of calories
  • Fat
    25g
    45% of calories
Portion

At a glance

One serving of Smoked Sausage, Zucchini, and Spinach Pasta (226 g) has 490 calories, with 21 g of protein, 48 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (43% DV), dietary fiber (30% DV) and Vitamin K (84% DV). Keep an eye on sodium and saturated fat, which provide 45% and 44% of the daily value.

Per 100 g
217cal
medium energy density
Protein per 100 cal
4.4g
Net carbs
40g
carbs minus fiber
Fiber
8.5g
2 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Dietary fiber30%
  • Vitamin K84%
  • Thiamine53%
  • Riboflavin (B2)23%
  • Niacin34%

Good source of

10–19% of the daily value

  • Vitamin A15%
  • Vitamin C18%
  • Potassium11%

Watch

20%+ of the daily value

  • Sodium45%
  • Saturated fat44%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 35 min
  1. 1

    Cook the pasta al dente according to package directions. Drain and return to the pot.

  2. 2

    Turn the heat to medium and stir in the spinach, fire-roasted diced tomatoes, and one-third of the Parmesan cheese until the cheese melts and the spinach starts to wilt.

  3. 3

    Meanwhile, heat olive oil in a 12" cast iron skillet over medium-high heat until shimmering. Add the onion and cook for 3 minutes, stirring occasionally.

  4. 4

    Add the garlic and sauté for another 30 seconds. Stir in the zucchini and sausage, then season with salt, black pepper, crushed red pepper, and Italian seasoning. Continue sautéing over medium-high heat for 8-10 minutes or until the zucchini is lightly browned, stirring occasionally.

  5. 5

    Top the sausage and zucchini with the remaining Parmesan cheese. Move the skillet into the oven and broil for 3-4 minutes until the cheese is browned.

  6. 6

    Remove the skillet from the oven and add its entire contents, including pan juices, to the pot of pasta, tomatoes, and spinach. Stir until everything is combined and the spinach is completely wilted.

  7. 7

    Serve hot.

Vitamins & minerals

Amounts for 1 serving (226 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A135 μg
15%
Vitamin C16 mg
18%
Vitamin D1 μg
5%
Vitamin E1 mg
7%
Vitamin K100 μg
84%
Thiamine1 mg
53%
Riboflavin (B2)0.3 mg
23%
Niacin5 mg
34%
Vitamin B60.4 mg
31%
Folate (B9)84 μg
21%
Vitamin B121 μg
22%
Pantothenic acid1 mg
22%
Choline45 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium196 mg
20%
Iron4 mg
44%
Potassium521 mg
11%
Magnesium120 mg
29%
Phosphorus331 mg
47%
Zinc3 mg
25%
Copper0.4 mg
40%
Manganese2 mg
89%
Selenium45 μg
81%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene7 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,257 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0.1 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene811 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol30 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.2 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 490 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Smoked Sausage, Zucchini, and Spinach Pasta?

One serving of Smoked Sausage, Zucchini, and Spinach Pasta (1 serving) has 490 calories, which works out to 217 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Smoked Sausage, Zucchini, and Spinach Pasta high in protein?

It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Smoked Sausage, Zucchini, and Spinach Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Smoked Sausage, Zucchini, and Spinach Pasta?

1026 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Smoked Sausage, Zucchini, and Spinach Pasta?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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