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. Source: EatingWell Magazine, January/February 1998

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

330 calories; 7.1 g total fat; 2.1 g saturated fat; 20 mg cholesterol; 309 mg sodium. 473 mg potassium; 51.7 g carbohydrates; 6.5 g fiber; 7 g sugar; 15.4 g protein; 1434 IU vitamin a iu; 45 mg vitamin c; 33 mcg folate; 160 mg calcium; 3 mg iron; 20 mg magnesium;

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Rating: 4 stars
I made this today changed a few items...cut the onion down to 1/2 onion and added mushrooms and cauliflower. It turned out awsome! This will be one of my favorites. It makes a huge amount so next time I make it I will cut it down in half. It doesn't warm up as nice as it is fresh. Read More