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.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
335 calories; 7g total fat; 2g total saturated fat; 21mg cholesterol; 301mg sodium; 52g carbohydrates; 7g fiber; 16g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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