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Active Time: 1 Hour
Total Time: 1 Hour
Yield: 8 servings, about 1 1/4 cups each
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| 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. |
RECIPE 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 |
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DIRECTIONS
Put a pot of salted water on to boil.
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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.
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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.
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Cook broccoli in boiling water until bright green and crisp, about 3 minutes. Remove with a slotted spoon and add to sauce.
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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.
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Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 10/01/2008
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| Part of These Recipe Collections |
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Nutrition Facts per Serving
Yield: 8 servings, about 1 1/4 cups each
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| Carbohydrates, Total: |
52g |
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