I'm big into health food (which alot of times can mean bland food)... I sub in low fat hot italian chicken sausage, cook that first, and cook the veggies after to omit the olive oil all together. This meal is definitely not guilty of being bland. Throw in any extra veggies: mushrooms, celery, kale, corn, whateva.
Sausage and Bean Ragù on Quinoa Macaroni
Quinoa (KEEN-wah) is a South American grain prized for its high protein content. Use whole wheat macaroni, which includes eight essential amino acids, if you can't find it.
Yield: 8 servings (serving size: 1 1/2 cups pasta and 1 tablespoon cheese)
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Amount per serving
- Calories: 410
- Calories from fat: 24%
- Fat: 10.7g
- Saturated fat: 3.6g
- Monounsaturated fat: 3.2g
- Polyunsaturated fat: 2.4g
- Protein: 23.4g
- Carbohydrate: 58.9g
- Fiber: 8.9g
- Cholesterol: 41mg
- Iron: 4.4mg
- Sodium: 729mg
- Calcium: 141mg
- 1 (16-ounce) package quinoa macaroni
- 1 tablespoon olive oil
- 1 cup finely chopped onion (about 1 medium)
- 2 garlic cloves, minced
- 1 pound bulk turkey Italian sausage
- 1/2 cup dry white wine
- 1/2 cup fat-free, less-sodium chicken broth
- 1/2 teaspoon fennel seeds
- 1/4 teaspoon freshly ground black pepper
- 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
- 2 (14.5-ounce) cans diced tomatoes, undrained
- 1/2 cup (2 ounces) shaved Romano cheese
- Cook pasta according to package directions, omitting salt and fat.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Add sausage; cook until browned, stirring to crumble. Stir in wine, scraping pan to loosen browned bits. Add broth and next 4 ingredients (through tomatoes); bring to a boil. Reduce heat, and simmer 15 minutes.
- Add pasta, stirring well. Top evenly with cheese. Serve immediately.
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