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Home
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Recipe
Rigatoni with Sausage & Broccoli
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Source:
©
EatingWell
Magazine
Recipe
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Active Time:
1 Hour
Total Time:
1 Hour
Yield:
8 servings, about 1 1/4 cups each
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.
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.
Recipe reprinted by permission of
©
EatingWell
Magazine
. All rights reserved.
Date Added:
10/01/2008
Part of These Recipe Collections
Find Similar Recipes »
Healthy One-Dish: Meals with Broccoli
Nutrition Facts per Serving
Yield:
Yield:
8 servings, about 1 1/4 cups each
Calories:
335
Fat. Total:
7g
Protein:
16g
Carbohydrates, Total:
52g
Fat, Saturated:
2g
Fiber:
7g
Cholesterol:
21mg
Sodium:
301mg
% Cal. from Fat:
19%
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