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
2 links hot Italian turkey sausage, (6 ounces)
2 teaspoons extra-virgin olive oil
1 large onion, sliced
1 red bell pepper, sliced
2 cloves garlic, minced
1/2 teaspoon fennel seeds, crushed
2 tablespoons all-purpose flour
2 cups low-fat milk
Salt & freshly ground pepper, to taste
3 cups small broccoli florets
1 pound whole-wheat rigatoni
1/2 cup freshly grated Parmesan cheese
Put a pot of salted water on to boil.
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.
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.
Cook broccoli in boiling water until bright green and crisp, about 3 minutes. Remove with a slotted spoon and add to sauce.
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.
Per serving :
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