Sunday, March 10, 2013

Sausage and Roasted Fennel over Penne Pasta

Just look at this gorgeous one plate meal--gluten free, too! Lots and lots of wonderful flavors and textures all in one dish. And, just look at the total calorie count--amazingly low filled with lots of good nutrition. Simply add a side salad and dinner is served!

Here is my recipe:
1 teaspoon Kosher salt
8 ounces Farmo corn and rice penne  pasta
2 tablespoons extra virgin olive oil
2 links Johnsonville Sweet Italian Sausage (2 links)
1 cup onion, chopped
1 cup fennel, chopped (about 1 bulb)
2 garlic clove, chopped
1/2 teaspoon red pepper flakes
8 ounces Prima Terra sun dried tomatoes, oil packed, julienne
1/2 cup Italian parsley, coarsely chopped
1 tablespoon capers drained
3/4 cup Parmesan cheese grated & divided
1 Roma tomato for garnish, optional

Here is how I put this recipe together:
1. In a small sauce pan over medium temperature; bring Italian Sausage to a boil, cover, and simmer 20 minutes. Remove and allow to cool. When cool enough to handle (about 5 minutes), slice into 1/4 inch thick rounds. Set aside.

2. While sausage is cooking, bring 2 quarts of water to boil in a 4 quart sauce pan. Add salt and pasta. Cook according to package directions (about 10 minutes). Drain, reserving 1 cup of pasta water. Rinse in cold water; set aside

3. In a large skillet, heat olive oil over medium high heat, Place sausage rounds in hot oil and cook, turning frequently, until lightly browned (about 5 minutes)

4. Add fennel and onion, stirring frequently until onion becomes translucent (about 4 minutes).

5. Add tomatoes, capers, and all but a tablespoon of parsley. Cook 2 minutes, stirring frequently.

6. Add pasta and 1/2 cup Parmesan, reduce heat to low; stirring about once a minute. Cook until heated throughout (about 5 minutes). If needed add some of the reserved pasta water to thin mixture.

7. Serve immediately, garnish with remaining Parmesan and parsley.

Servings: 8

Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes

Calories Per Serving: 374.73
Calories From Fat (38%) 142.57

% Daily Value
Total Fat 16.1 g 25%
Saturated Fat 4.16 g 21%
Cholesterol 23.25 mg 8%
Sodium 1076.01 mg 45%
Potassium 261.73 mg 7%
Total Carbohydrates 44.36 g 15%
Fiber 10.14 g 41%
Sugar 7.48 g
Protein 14.89 g 30%
Copper 0.17 mg 9%
Energy 1567.91
Glucose 0.41 g
Iron 3.46 mg 19%
Lactose 0.01 g
Lysine 0.38 g
Magnesium 52.65 mg 13%
Manganese 0.81 mg 41%
Net Carbohydrates 34.22 g
Phosphorus 134.08 mg 13%
Riboflavin 0.1 mg 6%
Selenium 1.88 mcg 3%
Thiamin 0.06 mg 4%
Vitamin A 2414.61 IU 48%
Vitamin B12 0.21 mcg 4%
Vitamin B6 0.1 mg 5%
Vitamin C 39.18 mg 65%
Vitamin D 1.97 IU <1 nbsp="">
Vitamin E 0.55 mg 6%
Vitamin K 64.07 mcg 80%
Zinc 0.88 mg 6%

Author: Dr. Jacquelyn P. Horne
Copyright: 2013

1 comment:

  1. What a beautiful colorful dish! Got it pinned to our Gluten Free Fridays board!


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