Rigatoni with Sausage & Broccoli

Rigatoni with Sausage & Broccoli

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 1 hr 1 hr

Directions

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 tablespoon 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

Cooking Instruction

Step 1

Put a pot of salted water on to boil.

Step 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.

Step 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.

Step 4

Cook broccoli in boiling water until bright green and crisp, about 3 minutes. Remove with a slotted spoon and add to sauce.

Step 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

  • Serving: Per serving
  • Calories: 335
  • Carbohydrates: 52g
  • Fat: 7g
  • Protein: 16g
  • Dietary Fiber: 7g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 2g
  • Cholesterol: 21mg
  • Potassium: 381mg
  • Sodium: 301mg
  • Exchanges: 2 1/2 starch, 2 vegetable, 1 high-fat meat
  • Carbohydrate Servings: 3

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