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20 minute dinner recipes

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Rigatoni with Sausage & Broccoli

http://www.eatingwell.com/recipes/rigatoni_with_sausage_broccoli.html

From EatingWell:  January/February 1998

You don't have to avoid creamy pasta sauces and sausage to stay healthy—this quick sauce relies on low-fat milk and a little turkey sausage to deliver rich and tasty results with not a lot of fat.

8 servings, about 1 1/4 cups each | Active Time: 1 hour | Total Time: 1 hour

Ingredients

Preparation

  1. Put a pot of salted water on to boil.
  2. Place sausages in a large skillet and cover with 1/4 inch water. Bring to a simmer over medium heat. Cook, uncovered, until water evaporates, about 8 minutes. Continue to cook, turning occasionally, until the sausages are browned on all sides, 3 to 5 minutes more. Transfer the sausages to a cutting board; when cool enough to handle, cut into 1/4-inch slices.
  3. Heat oil in a large heavy saucepan over medium heat. Add onion, bell pepper, garlic and fennel seeds; cook, stirring, until the vegetables soften, about 5 minutes. Add flour and cook, stirring, for 1 minute more. Gradually whisk in milk; bring to a simmer and cook, whisking constantly, until thickened, about 5 minutes. Add the sliced sausage and season with salt and pepper. Remove from heat, cover and keep warm.
  4. Cook broccoli in boiling water until bright green and crisp, about 3 minutes. Remove with a slotted spoon and add to sauce.
  5. Add the rigatoni to the pot of boiling water and cook until tender, 12 to 15 minutes. Drain and transfer to a large warmed serving bowl. Add the sauce and toss to coat. Adjust seasoning with salt and pepper. Sprinkle with Parmesan and serve immediately.

Nutrition

Per serving : 335 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 21 mg Cholesterol; 52 g Carbohydrates; 16 g Protein; 7 g Fiber; 301 mg Sodium; 381 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 2 vegetable, 1 high-fat meat