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Rigatoni with Sausage & Broccoli

January/February 1998

Your rating: None Average: 3.4 (5 votes)

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.



READER'S COMMENT:
"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...
Rigatoni with Sausage & Broccoli Recipe

Makes: 8 servings, about 1 1/4 cups each

Active Time:

Total Time:

Ingredients

  • 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

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; 0 g added sugars; 16 g protein; 7 g fiber; 301 mg sodium; 381 mg potassium.

Nutrition Bonus: Vitamin C (76% daily value), Vitamin A (28% dv), Calcium (17% dv).

Carbohydrate Servings: 3

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



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Recipe Categories

Servings
8 or more
Main Ingredient
Pork
Preparation/ Technique
Saute
Meal/Course
Dinner

Ethnic/Regional
Italian
Mediterranean
Ease of Preparation
Easy
Total Time
1 hour or less
Publication
January/February 1998

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