Orecchiette with Sausage and Broccoli Rabe

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

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)

手順

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.

栄養

• サービングサイズ: 1 1/2 cups
• カロリー: 289 kcal
• 脂肪総量: 5 g
• 飽和脂肪: 1 g
• コレステロール: 4 mg
• 炭水化物総量: 39 g
• 食物繊維: 4 g
• 糖質総量: 1 g
• タンパク質: 21 g