Penne with Sausage, Garlic, and Broccoli Rabe

Dairy Free
Very Healthy
Health score
87%
Penne with Sausage, Garlic, and Broccoli Rabe
45 min.
4
363kcal

Suggestions

Ingredients

  • pound broccoli rabe trimmed (rapini)
  •  garlic cloves thinly sliced
  • ounces turkey sausage italian
  • tablespoon olive oil extra-virgin
  • ounces penne pasta) (tube-shaped

Equipment

  • bowl
  • frying pan
  • slotted spoon
  • colander

Directions

  1. Cook broccoli rabe in boiling water 2 minutes.
  2. Remove with a slotted spoon and plunge into ice water; drain well. Coarsely chop. Return water to boil.
  3. Add pasta; cook according to package directions, omitting salt and fat.
  4. Drain pasta in a colander over a bowl, reserving 1/4 cup cooking liquid.
  5. Heat oil in a large nonstick skillet over medium-high heat.
  6. Remove casings from sausage.
  7. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble.
  8. Add garlic; saut 1 minute. Stir in broccoli rabe; cook 1 minute, stirring frequently. Stir in pasta, reserved cooking liquid, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 1 minute or until thoroughly heated.
  9. Serve immediately.

Nutrition Facts

Calories363kcal
Protein21.58%
Fat24.26%
Carbs54.16%

Properties

Glycemic Index
26
Glycemic Load
17.49
Inflammation Score
-9
Nutrition Score
28.771304151286%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.07mg
Quercetin
2.63mg

Nutrients percent of daily need

Calories:362.53kcal
18.13%
Fat:9.9g
15.22%
Saturated Fat:2.67g
16.67%
Carbohydrates:49.69g
16.57%
Net Carbohydrates:44.21g
16.08%
Sugar:3.8g
4.23%
Cholesterol:30.05mg
10.02%
Sodium:567.83mg
24.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.81g
39.62%
Vitamin K:256.25µg
244.05%
Selenium:50.19µg
71.71%
Vitamin A:3055.35IU
61.11%
Manganese:1.08mg
54.03%
Vitamin C:41.55mg
50.36%
Iron:8.7mg
48.35%
Phosphorus:301.72mg
30.17%
Vitamin B6:0.55mg
27.31%
Folate:109µg
27.25%
Vitamin B3:4.46mg
22.31%
Fiber:5.48g
21.92%
Zinc:2.93mg
19.55%
Vitamin B1:0.28mg
18.93%
Magnesium:70.3mg
17.57%
Vitamin B2:0.28mg
16.67%
Vitamin E:2.41mg
16.05%
Calcium:154.46mg
15.45%
Copper:0.29mg
14.39%
Potassium:478.48mg
13.67%
Vitamin B5:1.09mg
10.88%
Vitamin B12:0.24µg
4.06%
Source:My Recipes