Orecchiette with Spicy Turkey Sausage and Broccoli Rabe

Very Healthy
Health score
59%
Orecchiette with Spicy Turkey Sausage and Broccoli Rabe
45 min.
6
206kcal

Suggestions


If you're looking for a delicious and nutritious meal that's as satisfying as it is vibrant, look no further than our Orecchiette with Spicy Turkey Sausage and Broccoli Rabe. This dish combines the unique texture of orecchiette—little ear-shaped pasta that captures sauce and flavor—with the bold flavors of spicy turkey sausage and the slightly bitter notes of broccoli rabe. Not only is it a feast for the senses, but it's also a healthy choice with just 206 calories per serving.

This recipe is perfect for a quick lunch or as a hearty side dish for dinner, ready in just 45 minutes. Each bite bursts with flavor, thanks to the combination of minced garlic, crushed red pepper, and juicy grape tomatoes. What makes this dish even better is its versatility; whether you serve it as a main course or a satisfying side, it fits seamlessly into any meal plan.

The use of fat-free chicken broth and lean turkey sausage ensures that you won't sacrifice taste for nutrition. Plus, with a health score of 59, you can feel good about indulging in this delightful pasta dish. So roll up your sleeves and get ready to whip up a meal that’s not only healthy but also packed with flavor and texture—your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.8 pound broccoli rabe (rapini)
  • 0.3 teaspoon pepper red crushed
  • 0.5 cup fat-skimmed beef broth fat-free
  •  garlic clove minced
  • pint grape tomatoes halved
  • 0.5 pound turkey sausage italian hot
  • 0.5 cup onion chopped
  • ounces orecchiette uncooked
  • tablespoons parmesan fresh grated
  • 0.1 teaspoon salt 
  • quarts water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Thinly slice green leaves of broccoli rabe, and cut stems into 2-inch pieces.
  2. Bring 2 quarts water to a boil in a Dutch oven.
  3. Add pasta; cook 6 minutes.
  4. Add broccoli rabe leaves and stems; cook 5 minutes or until tender.
  5. While pasta and broccoli rabe cook, remove casings from sausage.
  6. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  7. Add onion and garlic; saut 3 minutes or until tender.
  8. Add sausage; cook 7 minutes or until browned, stirring to crumble.
  9. Add broth and next 3 ingredients; bring to a boil.
  10. Drain pasta and broccoli rabe; stir hot cooked pasta, broccoli rabe, and tomatoes into sausage mixture; cook 1 minute or until thoroughly heated.
  11. Sprinkle with cheese; toss well.
  12. Orecchiette (oh-ray-kee-EHT-tay), a pasta originally from the Puglia region, is named for its resemblance to "little ears."

Nutrition Facts

Calories206kcal
Protein24.31%
Fat19.94%
Carbs55.75%

Properties

Glycemic Index
38
Glycemic Load
9.74
Inflammation Score
-9
Nutrition Score
21.140869474767%

Flavonoids

Naringenin
0.54mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.12mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:206.13kcal
10.31%
Fat:4.67g
7.18%
Saturated Fat:1.72g
10.73%
Carbohydrates:29.36g
9.79%
Net Carbohydrates:25.34g
9.21%
Sugar:4.88g
5.42%
Cholesterol:21.17mg
7.06%
Sodium:545.51mg
23.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.81g
25.61%
Vitamin K:133.59µg
127.23%
Vitamin A:2236.54IU
44.73%
Vitamin C:35.05mg
42.48%
Selenium:27.9µg
39.85%
Manganese:0.65mg
32.36%
Iron:5.53mg
30.73%
Phosphorus:203.25mg
20.33%
Vitamin B6:0.38mg
18.94%
Folate:69.92µg
17.48%
Fiber:4.02g
16.09%
Vitamin B3:3.17mg
15.87%
Potassium:469.15mg
13.4%
Copper:0.26mg
12.95%
Magnesium:51.55mg
12.89%
Zinc:1.9mg
12.64%
Vitamin B1:0.18mg
12.25%
Calcium:118.52mg
11.85%
Vitamin B2:0.19mg
10.92%
Vitamin E:1.42mg
9.44%
Vitamin B5:0.73mg
7.31%
Vitamin B12:0.22µg
3.67%
Source:My Recipes