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Turkey Sausage and Broccoli PastaTurkey Sausage and Broccoli Pasta

Prepared by: Susan Mills-Gray,
Nutrition Specialist,
University of Missouri Extension

June 12, 2016

 

Yield: Makes 4 servings

 

Ingredients:

  • 8 ounces rigatoni pasta (whole wheat if possible)
  • 2 cloves garlic, minced
  • 1 pound lean turkey sausage
  • Red pepper flakes, to taste
  • 1 onion, chopped
  • 3/4 cups light chicken stock
  • 1/2 red pepper, sliced
  • 1½ cups broccoli florets
  • Add salt/pepper or Italian seasoning to taste

 

Preparation:

  1. Prepare pasta according to directions on box.
  2. Remove sausage meat from casing, set aside.
  3. In hot skillet saute’ onions. Add sliced red peppers and crumbled sausage meat. Stir and cook over medium high heat for 5 minutes.
  4. Add garlic and red pepper flakes. Add chicken stock and bring to a simmer. Add florets and cover to steam.
  5. Once broccoli is tender add rigatoni to pan. Stir to coat.

 

Nutrition information per serving

Calories: 386

Total Fat: 3g

Saturated Fat: 0g

Cholesterol: 83mg

Sodium: 56mg

Carbohydrate: 65g

Fiber: 3.7g

Protein: 16g


 

 

Source: adapted from the Food Network

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Tuesday, June 21, 2016