Cooking Done Light

Broccoli Rabe (also called “rabe” or “rapini”), is a leafy green vegetable popular in Southern Italy. It is very rich in vitamins and phytochemicals – and has only 20 calories per cup. A vegetable that is that low in calories while still having such an amazing nutritional profile – you know that I just had to create a recipe for it! I use chicken sausage when making this dish, but you can use pork sausage if that is what you prefer. The slightly bitter taste of the broccoli rabe really compliments the sausage well; I kept the sauce simple so as not to overpower the flavors of the two main ingredients. It adds just enough additional flavor to tie everything in this dish together perfectly.

1 (14.5 ounce) can low sodium chicken broth

1 pound lean chicken (or pork) sausage

1 pound whole wheat rigatoni, penne, or ziti

1 large bunch broccoli rabe, (cut into roughly 1 inch pieces)

2 garlic cloves, minced or pressed

1 tablespoon extra virgin olive oil

2 tablespoons unsalted butter

1 1/2 cups light grated parmesan cheese

1/4 teaspoon black pepper

red pepper flakes (to taste)

Cook the pasta according to the package directions. While pasta cooks, heat the olive oil in a large saucepan or skillet over medium heat. Remove the casings from the sausage and throw them away. Add the

sausage to the pan and cook for about 7 minutes (until no longer pink) crumbling it with a spatula or wooden spoon as it cooks. Add the garlic and cook for 1 minute more. Add the chicken broth and red pepper flakes; bring the mixture to a boil. Add the broccoli rabe, cover the pan, and cook for about 3 minutes (or until rabe is tender). Remove the lid, stir in the butter and parmesan cheese; cook uncovered for 2 more minutes (until the sauce thickens slightly). Add the cooked, drained pasta and black pepper, and stir for another minute or two to allow the pasta to absorb some of the sauce.

Makes 4 servings. Per serving: 241 calories, 8 g total fat, 2 g saturated fat, o g trans fat, 22 g carbohydrates, 6 g fiber, 0 g added sugar, 32 g protein, 260 mg sodium, 32 mg cholesterol.