Pasta with Chicken Sausage and Cauliflower

Pasta with Chicken Sausage and Cauliflower

2 servings
Preparation 10 min
Cooking 15 min

440 calories per serving 


Ingredients

1/2 onions, coarsely chopped   100 g
1 1/4 cup cauliflower, cut into small florets   200 g
1/2 tbsp olive oil   8 mL
2 chicken sausages   150 g
1/4 dried chili peppers, minced   0.1 g
3/4 cup chicken broth, low-sodium, warm   190 mL
150 g penne rigate, or other short pasta   2 cups
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp Parmesan cheese, or Romano , grated   6 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the vegetables: Coarsely chop the onion and cut the cauliflower into small pieces (about 2 cm).
  2. Heat the oil in a frying pan over medium heat. Add the onion and sauté 2-3 min with stirring.
  3. Remove the skin from the sausage, then add the meat to the pan. Break up the meat using a wooden spoon and cook 4-5 min until it looses its pink colour. Add the chili pepper (if the sausage is not already spiced). Pour in the warm broth and stir in the cauliflower. Bring to a boil then lower the heat.
  4. Cover and simmer 10 min until the cauliflower is cooked al dente and the broth is almost completely absorbed (the sauce should still be moist).
  5. Meanwhile, cook the pasta.
  6. Drain the pasta then pour it into the frying pan. Season with salt and pepper to taste. Sprinkle with the grated cheese then toss well. Serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (450g)

Amount

% DV*

* DV = Daily Value

Calories

440

Fat

10 g

15 %

Saturated 2 g
+ Trans 0.2 g

12 %

Cholesterol

45 mg

Sodium

570 mg

24 %

Carbohydrate

62 g

21 %

Fibre

6 g

24 %

Sugars

5 g

Protein

24 g

Vitamin A

2 %

Vitamin C

70 %

Calcium

8 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Vitamin B1, Vitamin E
Good source of :
Copper, Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin B2, Vitamin B6, Vitamin K
Excellent source of :
Fibre, Folacin, Manganese, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin C, Zinc

More info


This recipe is in the following categories: Pasta | Poultry | Main courses/Entrées | Halal | High Fibre | High Iron | Italian

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