Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Milk | 1 cup (244ml) whole | 149 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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
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- 1 Tbs. vegetable oil
- 4 links Italian-flavored soy sausage, thinly sliced on diagonal
- 1 bunch broccoli rabe, trimmed
- 3 Tbs. soy margarine or butter
- 3 Tbs. all-purpose flour
- 1 cup low-fat milk or soy milk
- 2 cups shredded low-fat or regular cheddar cheese
- 1 tsp. minced garlic
- 1 tsp. dried oregano
- 1/2 tsp. crushed red pepper, optional
- Salt and freshly ground black pepper to taste
- 1 10-oz. pkg. fresh tri-colored tortellini or other gourmet-flavored tortellini
- =
Directions
1. Heat oil in large skillet over medium, and sauté sausage until brown, about 5 minutes.
2. Meanwhile, steam broccoli rabe with the water on its leaves in covered saucepan just until wilted, remove from heat and drain thoroughly, squeezing out excess water by hand when cool enough to handle. Set aside and keep warm.
3. To make roux, heat margarine over medium and, when melted, stir in flour. Add milk and cheese all at once, and whisk until cheese melts and sauce thickens. Stir in garlic, oregano, crushed red pepper, if using, and salt and pepper to taste.
4. Bring large pot of lightly salted water to a boil, and add tortellini. Cook for about 4 minutes, or until tender, and drain.
5. To serve, arrange 4 equal portions broccoli rabe on each plate. Top with tortellini, cheese sauce and sausage.