Orecchiette with Turkey Sausage and Broccoli Rabe

Very Healthy
Health score
79%
Orecchiette with Turkey Sausage and Broccoli Rabe
30 min.
4
1053kcal

Suggestions

Ingredients

  •  to 6 basil leaves 
  • bunches broccoli rabe trimmed
  • 64 ounce tomatoes crushed canned
  •  carrots chopped
  • stalk celery chopped
  •  bay leaves dried
  • cloves garlic chopped
  •  garlic cloves minced
  • 0.5 cup olive oil extra-virgin
  • tablespoons olive oil 
  • small onion chopped
  • pound orecchiette pasta 
  • 0.3 cup parmesan grated
  • pinch pepper flakes dried red crushed
  • servings sea salt and pepper black freshly ground
  • pound turkey sausage italian-style
  • tablespoons butter unsalted

Equipment

  • food processor
  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. Cook the broccoli rabe in a large pot of boiling salted water until crisp tender, about 1 minute.
  3. Transfer the broccoli rabe to a large bowl of ice water to cool, saving the cooking water. Bring the reserved cooking water back to a boil.
  4. Heat the oil in a heavy large skillet over medium heat.
  5. Add the sausage and cook, breaking it up into pieces with a spoon, until browned and juices form, about 12 minutes.
  6. Add the garlic and red pepper flakes, and saute until fragrant, about 2 minutes.
  7. Meanwhile, when the reserved cooking water is boiling, add the orecchiette and cook until al dente, tender but still firm to the bite, stirring occasionally, about 8 minutes.
  8. Strain the broccoli rabe and add it to the pan with the sausage mixture and toss to coat with the juices.
  9. Add the pasta to the skillet. Stir in the Parmesan and serve immediately.
  10. In a large casserole pot, heat oil over medium-high heat.
  11. Add onion and garlic and saute until soft and translucent, about 2 minutes.
  12. Add celery and carrot and season with salt and pepper.
  13. Saute until all the vegetables are soft, about 5 minutes.
  14. Add tomatoes, basil, and bay leaves and reduce the heat to low. Cover the pot and simmer for 1 hour or until thick.
  15. Remove bay leaves and taste for seasoning. If sauce tastes too acidic, add unsalted butter, 1 tablespoon at a time, to round out the flavor.
  16. Pour half the tomato sauce into the bowl of a food processor. Process until smooth. Continue with remaining tomato sauce.
  17. If not using all the sauce, allow it to cool completely and then pour 1 to 2 cup portions into plastic freezer bags. Freeze for up to 6 months.

Nutrition Facts

Calories1053kcal
Protein18.55%
Fat34.68%
Carbs46.77%

Properties

Glycemic Index
101.71
Glycemic Load
44.69
Inflammation Score
-10
Nutrition Score
60.325217594271%

Flavonoids

Apigenin
0.32mg
Luteolin
0.17mg
Isorhamnetin
0.88mg
Kaempferol
0.18mg
Myricetin
0.07mg
Quercetin
6.23mg

Nutrients percent of daily need

Calories:1052.73kcal
52.64%
Fat:41.67g
64.11%
Saturated Fat:13.25g
82.81%
Carbohydrates:126.46g
42.15%
Net Carbohydrates:110.15g
40.05%
Sugar:25.11g
27.9%
Cholesterol:119.4mg
39.8%
Sodium:1437.59mg
62.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.14g
100.28%
Vitamin K:294.86µg
280.82%
Vitamin A:7047.21IU
140.94%
Manganese:2.48mg
124.06%
Selenium:77.75µg
111.08%
Vitamin C:70.93mg
85.98%
Vitamin B6:1.63mg
81.39%
Vitamin B3:14.33mg
71.63%
Phosphorus:708.47mg
70.85%
Vitamin E:10.55mg
70.32%
Copper:1.34mg
66.94%
Fiber:16.31g
65.26%
Iron:11.47mg
63.74%
Potassium:2228.4mg
63.67%
Magnesium:206.4mg
51.6%
Zinc:7.48mg
49.86%
Vitamin B1:0.74mg
49.59%
Folate:190.02µg
47.5%
Vitamin B2:0.76mg
44.99%
Calcium:420.64mg
42.06%
Vitamin B5:3.43mg
34.27%
Vitamin B12:1.57µg
26.22%
Vitamin D:0.24µg
1.61%