Rigatoni with Sausage & Broccoli
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.
- 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: 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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- 1 hour or less
- January/February 1998