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Pasta with Chicken Sausage and Cauliflower

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Preparation : 10 min Cooking : 15 min
440 calories/serving
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

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 2 cups
2 tbsp Parmesan cheese, grated 6 g
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (450g)

Amount

% Daily Value

Calories

440

Fat

10 g

15 %

Saturated 2.2 g
+ Trans 0.2 g

12 %

Cholesterol

40 mg

Sodium

570 mg

24 %

Carbohydrate

62 g

21 %

Fibre

6 g

24 %

Sugars

5 g

Protein

24 g

Vitamin A

2 %

Vitamin C

72 %

Calcium

8 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives 1 ½
Fats 1 ½

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This recipe is in the following categories

Poultry | Pasta | Main courses/Entrées | High Iron | High Fibre | Halal | Italian