Pasta with Sausage and Cauliflower

93 Reviews
95% would make this recipe again

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Preparation : 10 min Cooking : 15 min
510 calories/serving

Ingredients

1 onions, coarsely chopped 200 g
2 1/2 cups cauliflower, cut into small florets 400 g
1 tbsp olive oil 15 mL
4 Italian sausages 300 g
1/2 dried chili peppers, minced 0.2 g
1 1/2 cup chicken broth, warm 375 mL
300 g penne rigate, or other short pasta 4 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tbsp Parmesan cheese, or Romano, grated 12 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

510

Fat

19 g

29 %

Saturated 5.8 g
+ Trans 0 g

29 %

Cholesterol

30 mg

Sodium

1100 mg

46 %

Carbohydrate

64 g

21 %

Fibre

6 g

25 %

Sugars

5 g

Net Carbs

58 g

Protein

22 g

Vitamin A

1 %

Vitamin C

71 %

Calcium

8 %

Iron

15 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Manganese, Niacin, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Zinc
Good source of  :
Iron, Magnesium, Phosphorus, Potassium, Vitamin K
Source of  :
Calcium, Copper, Pantothenic Acid, Vitamin B2, Vitamin D, 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 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

93 Reviews (90 with rating only) 95% would make this recipe again
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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 | Pork | Main courses/Entrées | High Fibre | High Iron | Italian

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

Made the dish as the recipe called for with the exception of using Italian mild and no chilli peppers - needless to say we're not crazy about hot/spicy dishes. Very nice mix of meat, pasta, vegetable.

Useful 2
may 20, 2012 | I would make this recipe again

Surprisingly tasty, but I think some peppers and/or diced tomatoes would add to the visual and textural appeal. Maybe some garlic, too. *Edit* Did this recipe again with the following changes: added 2 cloves of garlic with the onion; squeezed the sausage out of the casings into meatball-shapes; tossed in some Tex-Mex seasoning instead of chiles; added 12 halved grape tomatoes with about 2 minutes to go; mixed in some cilantro with the cheese. Made for a much more colourful and appetizing presentation and kicked up the flavour a couple of notches. I wonder if the green-coloured cauliflower (I think it's called broccoflower or something like that) would be even more interesting.

Useful 2
may 08, 2011 | I would make this recipe again

Would definitely use spicy sausage, but it's great a favorite in this house. I even get requests for it

Useful 1

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