Pasta with Chicken Sausage and Cauliflower

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Ingredients

??? onions, coarsely chopped ???
??? cauliflower, cut into small florets ???
??? olive oil ???
??? chicken sausages ???
??? dried chili peppers, minced ???
??? chicken broth, warm ???
??? penne rigate, or other short pasta ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? Parmesan cheese, or Romano, grated ???

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 (310 g)

Amount

% Daily Value

Calories

310

Fat

8 g

12 %

Saturated 1.7 g
+ Trans 0.2 g

10 %

Cholesterol

40 mg

Sodium

630 mg

26 %

Carbohydrate

41 g

14 %

Fibre

4 g

16 %

Sugars

3 g

Net Carbs

37 g

Protein

19 g

Vitamin A

1 %

Vitamin C

50 %

Calcium

5 %

Iron

11 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives 1 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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

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