Pasta with Chicken Sausage and Cauliflower

9 Reviews
88% would make this recipe again

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Preparation : 10 min Cooking : 15 min
430 calories/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, warm 190 mL
150 g penne rigate, or other short pasta 2 cups
1 pinch salt [optional]
ground pepper to taste [optional]
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

per 1 serving (450 g)

Amount

% Daily Value

Calories

430

Fat

10 g

15 %

Saturated 2.1 g
+ Trans 0.2 g

11 %

Cholesterol

40 mg

Sodium

790 mg

33 %

Carbohydrate

62 g

21 %

Fibre

6 g

24 %

Sugars

5 g

Net Carbs

56 g

Protein

23 g

Vitamin A

2 %

Vitamin C

72 %

Calcium

8 %

Iron

15 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (9 with rating only) 88% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

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

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