Light & Delish: 400 Calories or less! Penne with Sausage & Broccoli Rabe

Light & Delish: 400 Calories or Less is a special “bookazine” from the folks at Delish.com. (You may be familiar with the Delish newspaper insert from your local newspaper.) This book-slash-magazine hit magazine stands on September 9 and will be on sale for $9.99 until December 13, 2010. Grab a few extra copies for stocking stuffers this holiday season.

Light & Delish features 138 quick, easy and healthy recipes of 400 calories or less that are inspired by popular restaurant dishes. It’s divided in categories such as Family Style, Trattoria Tonight, Mexican Fiesta, Asian Buffet, and Guilt-Free Desserts.

Looking through its glossy 118 pages, it’s hard to pick out what recipe to cook for dinner. Since I always have a package of deer sausage in the freezer and a box of whole wheat penne in the cupboard, I think I might try this one first.

Penne with Sausage & Broccoli Rabe

From Good Housekeeping

Total time 25 mins.

Makes 6 main-dish servings

Ingredients:

• 1 bunch broccoli rabe (1 lb.)
• 12 oz. penne pasta
• 1 link sweet Italian sausage
• (4 oz.), cut to 1⁄2-inch-thick slices
• 2 shallots, finely chopped
• 2 cloves garlic, crushed
• 1⁄4 cup freshly grated
• Parmesan cheese
• Salt and pepper

Directions:

1. Bring a pot of salted water to boiling. Trim any tough stem ends from broccoli rabe and discard. Cut into 1-inch pieces and add to boiling water. Cook 4 to 5 minutes or until bright green and just tender. With slotted spoon, transfer broccoli rabe to colander. Rinse with cold water, and
   drain. Return water to boiling; add penne and cook as label directs.
2. Meanwhile, heat a deep skillet on medium-high until hot. Add sausage in single layer; cook 4 minutes or until it loses its pink color, turning to brown evenly. (Reduce heat if browning too
   quickly.) Add shallots and garlic; cook 2 minutes or until tender, stirring. Remove 11⁄2 cups water from saucepot; add to skillet. Heat to boiling, stirring occasionally.
3. Drain pasta; add to skillet. Stir in Parmesan, broccoli rabe, and 1⁄4 tsp. each salt and pepper. Serve with a sprinkle of Parmesan if you like.

Nutritional information:

313 calories, 13 g protein, 47 g carbohydrate, 8 g total fat (3 g saturated), 3 g fiber, 17 mg cholesterol, 510 mg sodium.

Tips:

• Instead of regular penne pasta, try a whole wheat or low carb penne for added fiber and nutrition.
• If you cant find broccoli rabe (look in the freezer section, too) substitute regular broccoli. To save time, buy precut or frozen broccoli florets.

Anne-Marie Nichols is the Managing Editor Mom Central Food. You can find her cooking up some healthy recipes at This Mama Cooks! On a Diet.

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Disclaimer: I received a review copy of Light & Delish magazine to facilitate this review. Photography courtesy of Delish.

Anne-Marie Nichols