Healthy Food Recipes: Broccoli Rabe and Italian Sausage Penne

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 5 minutes

Total Time: 50 minutes

Servings: 4

Ingredients:

• 1 lb broccoli rabe, trimmed and chopped into 1-inch pieces
• 1 lb Italian sausage, casings removed
• 8 oz penne pasta
• 3 cloves garlic, minced
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese
• 1/4 cup toasted breadcrumbs
• 1/4 tsp red pepper flakes (optional)
• Salt and freshly ground black pepper to taste

Steps to Cook:

1. Bring a large pot of salted water to a boil. Add the penne pasta and cook according to package instructions until al dente. Drain and set aside.

2. In a large skillet, cook the Italian sausage over medium-high heat, breaking it up with a wooden spoon, until browned and cooked through, about 5-7 minutes. Transfer the cooked sausage to a plate and set aside.

3. In the same skillet, heat the olive oil over medium heat. Add the chopped broccoli rabe and sauté for 2-3 minutes, until slightly wilted.

4. Add the minced garlic to the skillet and cook for 1 minute, until fragrant.

5. Add the cooked sausage back to the skillet with the broccoli rabe and garlic. Stir to combine and cook for an additional 2-3 minutes.

6. Add the cooked penne pasta to the skillet and toss everything together, allowing the pasta to heat through and the flavors to meld, about 2-3 minutes.

7. Remove the skillet from heat and stir in the grated Parmesan cheese and toasted breadcrumbs. Season with salt and freshly ground black pepper to taste.

8. If desired, sprinkle with a pinch of red pepper flakes for a little extra heat.

Cook’s Note:

• For a creamier texture, you can add a splash of heavy cream or half-and-half to the skillet along with the Parmesan cheese.
• To make this dish vegetarian, you can substitute the Italian sausage with crumbled tofu or plant-based sausage.
• Adjust the amount of broccoli rabe to your personal preference. Some people prefer more greens, while others prefer a higher ratio of sausage and pasta.
• Toasting the breadcrumbs in a dry skillet over medium heat for a few minutes before adding them to the dish will give them a nice, crunchy texture.

This recipe for Broccoli Rabe and Italian Sausage Penne is a delicious and nutritious meal that combines the earthy bitterness of broccoli rabe with the savory flavor of Italian sausage and the comforting texture of penne pasta.

The broccoli rabe provides a significant amount of vitamins, minerals, and fiber, making it a healthy addition to this dish. Italian sausage is a good source of protein, while the penne pasta provides complex carbohydrates to fuel your body.

The combination of the sautéed broccoli rabe, garlic, and sausage creates a flavorful base for the pasta, while the Parmesan cheese and toasted breadcrumbs add a creamy and crunchy texture to the final dish.

This recipe is perfect for a quick and satisfying weeknight dinner, and it can also be easily adjusted to suit different dietary preferences or taste buds. Whether you’re looking for a healthy and delicious meal or simply want to try something new, this Broccoli Rabe and Italian Sausage Penne is sure to impress.