Pasta with Sausage and Cauliflower

Pasta with Sausage and Cauliflower

4 servings
Preparation 10 min
Cooking 15 min

290 calories per serving 


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, or other short pasta   2 1/2 cups
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 1/2 tbsp Parmesan cheese, or Romano , grated   8 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 (280g)

Amount

% DV*

* DV = 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

0 %

Vitamin C

50 %

Calcium

4 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Pasta | Pork | First courses/Appetizers | Diabetes-friendly | High Fibre | Italian

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