½ lb. spicy or mild Italian turkey sausage 95% to 98% fat free, cooked crumbled, drained of fat
3 cloves garlic, pressed or minced
¼ cup chopped onions
1 ½ cups nonfat skim milk
1 ½ cups fat free half and half
¼ cup flour
½ cup solid pack canned pumpkin
2 tablespoons butter flavoring, Molly McButter, etc
½ teaspoon or more salt to taste
white pepper to taste
3 oz. fresh grated Asiago cheese
1/8 teaspoon nutmeg
12 oz. penne pasta or other pasta cooked without added fat or salt
extra fresh grated Asiago cheese for topping pasta approximately 1 tablespoon per serving
Preheat a medium size sauté pan or Dutch oven over medium. Add sausage, garlic and onion to the pan cook until sausage is done and onions and are tender. If mixture begins to stick or dry out add a little water or white wine. Remove from heat, drain any fat off onto paper towels if necessary and set aside.
Pour skim milk and fat free half and half into a medium, heavy-bottomed saucepan. Adding about a third of the flour at a time, whisk flour briskly into milk. Bring mixture to gentle boil over medium low heat; whisking constantly cook 10 minutes or until sauce thickens.
Whisk pumpkin, salt, pepper and butter flavoring into sauce. Reduce heat to low and whisk in Asiago cheese stirring until melted and combined with sauce. Add sausage and nutmeg and continue to simmer a few more minutes until all ingredients have heated through.
Adjust seasonings and serve over hot pasta or set aside until ready to serve. Cover surface of sauce with plastic wrap or wax paper to prevent a skin from forming.
Yield: 4 servings of ¾ -cup sauce with 1 cup linguini at approximately 600 calories; 8.5 grams total fat; 4.7 grams saturated fat; 47 milligrams cholesterol; 90 grams carbohydrate; 3.2 grams dietary fiber; 33 grams protein; 1579 milligrams sodium.
Compare with Traditional at 800 calories and 35.5 grams total fat