Rating: 4 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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




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; protein 15.4g; carbohydrates 51.7g; dietary fiber 6.5g; sugars 6.7g; fat 7.1g; saturated fat 2.1g; cholesterol 20mg; vitamin a iu 1433.6IU; vitamin c 45.5mg; folate 32.7mcg; calcium 160.3mg; iron 2.7mg; magnesium 19.9mg; potassium 473.3mg; sodium 308.9mg; thiamin 0.1mg.

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