Whole Wheat Penne with Sausage and Broccoli Rabe
This pasta is hearty and comforting, and you won’t be forced to unbutton your pants after eating it. The hot Italian turkey sausage and chili flakes provide the perfect kick of spice, and using fire-roasted tomatoes gives the sauce depth and intense flavor without any added salt. The slight bitterness and crunch from the broccoli rabe perfectly rounds out this awesome meal.
Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sausage | 100g cooked | 301 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 Tablespoon Extra Virgin Olive Oil
- 2 whole Lean Italian Turkey Sausages, Casings Removed
- ½ whole Yellow Onion, Minced
- 2 cloves Garlic, Minced
- 1 can Crushed Fire Roasted Tomatoes (14.5 Ounce Can)
- ½ teaspoons Crushed Red Pepper Flakes
- 8 ounces, weight Whole Wheat Penne
- 1 bunch Broccoli Rabe, Washed And Chopped Into 1.5 Inch Pieces (discard The Bottom Inch Of The Stems)
- ¼ cups Pecorino Romano, Shredded (optional)