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Rigatoni with Sausage & Broccoli

Source: © EatingWell Magazine
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Active Time:  1 Hour
Total Time:  1 Hour
  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.
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 © 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:   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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