289 Cals 21 Protein 39 Carbs 5 Fats
PREP TIME:
10 mins
COOK TIME:
20 mins
TOTAL TIME:
30 mins
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:Italian
Orecchiette Pasta with Sausage and Broccoli Rabe uses chicken sausage in place of pork and a whole lot of garlic! This lightened up version will not disappoint!!
INGREDIENTS
1 large bunch broccoli rabe, washed and 2″ trimmed off stems
1 lb lean chicken sausage, removed from casing
1 tsp olive oil
5-6 cloves garlic, chopped
10 oz orecchiette pasta, wheat or gluten-free
1 cup less sodium chicken broth
1/4 cup grated Parmigiano Reggiano
crushed red pepper flakes, optional
INSTRUCTIONS
Cut broccoli rabe in quarters.
Bring a large pot of water to boil. When it comes to a rolling boil, add broccoli rabe.
Blanch for about 1 1/2 – 2 minutes, drain and set aside in a colander.
Re-fill pot with water and salt for the pasta and bring back to a boil.
Add pasta and cook according to package directions for al dente.
In a large deep sauté pan, brown sausage on medium heat, breaking up into small pieces as it cooks.
When completely cooked through set aside in a dish or a bowl.
Increase heat to medium high, add olive oil to the pan; when hot add garlic and cook until golden (don”t burn).
Return broccoli rabe to the pan, mix well with the garlic and oil, season with salt and pepper and cook about a minute. Return cooked sausage to the pan and mix well.
Drain pasta and add to the broccoli rabe. Reduce heat and stir for about 30 seconds.
Add chicken broth, parmesan cheese and red pepper flakes if using.
Adjust salt and pepper to taste and toss another 30 seconds so that everything is mixed well and the pasta is coated with the sauce.
Remove from heat and add to a large pasta dish or divide equally between 6 pasta bowls. Serve with additional grated cheese if you desire.
Serving: 11/2 cups, Calories: 289kcal, Carbohydrates: 39g, Protein: 21g, Fat: 5g, Saturated Fat: 1g, Cholesterol: 4mg, Fiber: 4g, Sugar: 1gBlue Smart Points:8Green Smart Points:9Purple Smart Points:9Points +:7
Health & Nutrition
