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Pasta with Sausage and Cauliflower

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

Ingredients

1/2 onions, coarsely chopped 100 g
1 3/4 cup cauliflower, cut into small florets 280 g
2 tsp olive oil 10 mL
2 Italian sausages 150 g
1/3 dried chili peppers, minced 0.1 g
1 cup chicken broth, warm 250 mL
200 g penne rigate 2 1/2 cups
2 1/2 tbsp Parmesan cheese, grated 8 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 (280g)

Amount

% Daily Value

Calories

290

Fat

8 g

13 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

10 mg

Sodium

550 mg

23 %

Carbohydrate

41 g

14 %

Fibre

4 g

16 %

Sugars

3 g

Protein

12 g

Vitamin A

1 %

Vitamin C

49 %

Calcium

5 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives ½
Fats 1 ½

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This recipe is in the following categories

Pasta | Pork | First courses/Appetizers | High Fibre | Diabetes-friendly | Italian