Pasta with broccoli and turkey (sausage)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 289.7
- Total Fat: 12.9 g
- Cholesterol: 82.7 mg
- Sodium: 170.6 mg
- Total Carbs: 17.6 g
- Dietary Fiber: 4.5 g
- Protein: 28.4 g
View full nutritional breakdown of Pasta with broccoli and turkey (sausage) calories by ingredient
Introduction
My healthy version of the popular "Pasta/broccoli/sausage" entree. By using 93% lean ground turkey and seasoning it to taste like sausage, the sausage IS NOT missed! My healthy version of the popular "Pasta/broccoli/sausage" entree. By using 93% lean ground turkey and seasoning it to taste like sausage, the sausage IS NOT missed!Number of Servings: 4
Ingredients
-
1 # 93% lean ground turkey
2 stalks broccoli
8 oz whole wheat pasta of your choice (I prefer a "squiggle" to trap the bits of meat and veggie)
1TBSP olive oil
3 TBSP Parmesan cheese shreds
1 clove garlic
1 TBSP PENZEYS Italian Sausage seasoning
1 tsp Crushed red pepper
salt and pepper to taste
Tips
The Italian Sausage seasoning used in this recipe is available at penzeys.com:
http://www.penzeys.com/cgi-bin/penzeys/p-penzeysitaliansausage.html
Directions
Fill a pan with water and bring to boil. Following package directions, cook pasta.
Prep broccoli: Wash and cut into florets. Peel stems if you like and cut into pieces similar in size to florets. Set aside.
In large fry pan saute brown turkey, breaking it down into bits with a wooden spoon. Press garlic onto browned turkey and warm through (1 minute), stirring to evenly distribute. Season browned meat with spices and crushed red pepper, adding a splash of water and stirring thoroughly. Toss prepared broccoli onto turkey. Pour 1/4 to 12/ cup water into pan (just enough to cover bottom of pan) cover and cook 5 to 8 minutes, or until broccoli is tender and slightly crisp and bright green. At this point, pasta should be finished cooking. Drain pasta and add to fry pan, tossing all ingredients together. Drizzle with remaining olive oil to keep pasta from sticking, and sprinkle with parmesan cheese. Serves 4.
Prep broccoli: Wash and cut into florets. Peel stems if you like and cut into pieces similar in size to florets. Set aside.
In large fry pan saute brown turkey, breaking it down into bits with a wooden spoon. Press garlic onto browned turkey and warm through (1 minute), stirring to evenly distribute. Season browned meat with spices and crushed red pepper, adding a splash of water and stirring thoroughly. Toss prepared broccoli onto turkey. Pour 1/4 to 12/ cup water into pan (just enough to cover bottom of pan) cover and cook 5 to 8 minutes, or until broccoli is tender and slightly crisp and bright green. At this point, pasta should be finished cooking. Drain pasta and add to fry pan, tossing all ingredients together. Drizzle with remaining olive oil to keep pasta from sticking, and sprinkle with parmesan cheese. Serves 4.