Pasta, Sunday Sauce and Spicy Italian Sausage- 355 calories

I will give you all another recipe for what we Italians like to call a Sunday Sauce, I usually use canned tomatoes but I found Roma tomatoes on sale and had to try a fresh take on my sauce. I am proud to say that everything I used in this sauce was organic or from the farmers market, including the sausage which was amazing! I swapped out the typical spaghetti for Penne pasta.

I like it better for two reasons, one the sauce gets trapped inside the pasta and makes for a much yummier meal and two on the package of spaghetti you get 200 calories per ¼ cup and on the penne 200 calories per ⅔ of a cup. It all adds up to be the same in the end (both packages have 7 servings at 200 calories per serving, and 13.25 oz total in the box) so it is a trick on your mind, the Penne just looks like more food in the bowl, and the trick worked on both my husband and Father.

What you will need to feed 4-

  • 15 Roma Tomatoes
  • 1 yellow or white onion finely chopped
  • 4 cloves of garlic finely chopped
  • 1 bunch of fresh basil
  • 1 lb of good Italian sausage
  • 2 ⅔ cup whole wheat Penne pasta
  • 1 tbsp olive oil
  • Pinch of Sugar
  • Salt and Pepper to taste

Get a big pot of water boiling, while that is getting ready put another big pot in the sink and fill with ice and cold water. Cut and X on the bottom of all the tomatoes, once the water is boiling drop them all in the pot. Wait about one minute or until you see some of the skins peel back and then take out of the pot and put into the ice water. While they are in the cold water you can dump out the hot water, turn on the heat to med-high add the oil and once it is hot dump in your onions. Stir the onions for about 5 minutes, while you do that you can start peeling the tomatoes, the 1st five hold aside to squish with your hands (for texture) the rest you can drop into your blender. By now you should be able to drop in the garlic, let it just sit on top of the onions for a minute before stirring into the onions, this helps start cooking without burning them. Now put your sausage links into the pot and brown on both sides. Once the onions are soft and transparent you can start with the tomatoes. Take the 5 you set aside and squish them right into the pot with your hands, then blend up the rest and pour in. Stir all together, add a pinch of sugar (this is an old Italian secret, sushhhh) salt and pepper and rip the basil in, holding one or two leaves aside. You never want to take a knife to basil, you want to rip it in. Now you can turn down to low, stir every 30-45 minutes and enjoy your day. You will want to cook the sauce for at least 4 hours, 6 even better!

Once the sauce is almost ready you can get on with the pasta, cook it according to the package, but do not cook all the way… you will finish in the sauce. Drain the pasta, and put ½ the sauce into the pot with the pasta, stir and turn on low for 2 minutes, turn off heat and cover for another 5. Take the sausages out of the sauce and slice thinly. Divide up the pasta, put some sausage on top, add more sauce and rip on some more basil. You can put the rest of the sauce on the table in a pretty little bowl so everyone can put more on as needed. Shred up some REAL Parmesan cheese and put some crushed red peppers on the table and you are ready to dig in.

Can you see now while it is called a Sunday Sauce? It takes all day to make and it is so worth it. I have made before and after an hour of cooking in the original pot transferred into a crock pot but you want at least an hour in the original pot. You have got a lot of fiber, protein, and potassium in this meal.

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8 thoughts on “Pasta, Sunday Sauce and Spicy Italian Sausage- 355 calories”

  1. This works really well with smoked sausages. I also added a couple of chopped aubergines (eggplants) and grated courgettes (zucchini) as well as some chopped celery, carrots and peppers and the same amount of meat and pasta has stretched to serve 8 generous portions.

  2. Thanks for your help.I love your recipes! My husband said as a suggestion maybe in future recipe posts you could itemize the calorie count along with the ingredient list to make it easier for substitutions. As a fellow Italian, there is rarely a recipe I cook that I don’t tweak a little. It’s how my good Sicilian Mama taught me to cook. A blessing and a curse.

  3. I wish I knew Joslyn…. I would look up on and see how much they say for the pork sausages then look up turkey and do the math.
    I’m sorry, I wish I had a better answer, hopefully this helps!
    Happy Cooking!

  4. I’m thinking of making this, on Sunday but I would like to substitute Turkey Italian sausage for the pork sausage. How many calories did you count for the sausage so I can adjust the calories correctly? Thanks.

  5. If you were to use canned tomatoes for this recipe, how many cans and what kind of tomatoes do you use? Thanks!

  6. Audrey, have you tried oven-roasting the tomatoes, onions & garlic? You can do it ahead and freeze for later… or just use. It’s a denser flavor than cooking in the kettle.

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