Sausage, fennel, onion and tomatoes make a robust pasta topping.
Turkey sausage flavored with fennel can be found in many markets. Look for mild or sweet Italian sausage.
Fennel is a sometimes called sweet anise. It’s a large white bulb with celery-like stems and green, feathery leaves. It has a mild anise or licorice flavor and can be eaten raw or cooked.
Helpful hints:
• Any type of pasta can be used.
• Any type of sausage can be used.
• Celery can be substituted for fennel. The flavor will be changed, but the recipe still tasty.
• Chop fennel and onion in a food processor.
Countdown:
• Place water for pasta on to boil.
• Prepare ingredients.
• Cook pasta.
• Complete recipe.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1/2 pound lean, turkey sausage, 1 medium fennel bulb, 1 small head cauliflower, 1 small bunch parsley (optional), 1 small can no-salt-added crushed tomato and 1 package spaghetti,
Staples: Onion, olive oil, salt and black peppercorns.
Fennel and Sausage Pasta
1/2 lb. lean turkey sausage
3 tsp. olive oil, divided use
1 medium fennel bulb, coarsely chopped (about 2 cups)
1 cup coarsely chopped onion
1 cup cauliflower florets broken into small pieces
1/4 lb. spaghetti
1 cup canned, no-salt-added, crushed tomatoes
Salt and freshly ground black pepper
2 Tbsp. chopped parsley (optional)
Place a large saucepan with 3 to 4 quarts water on to boil for spaghetti. Cut sausage into 1/2-inch slices. Heat 1 teaspoon olive oil in a nonstick skillet over medium-high heat. Add sausage and saute 2 minutes. Remove sausage from skillet to a plate and add the chopped fennel, onion and cauliflower. Saute 5 minutes. As the vegetables start to color, return the sausage to the skillet for 2 minutes. Remove to a plate and add the tomatoes for 1 minute to warm through.
As soon as the water comes to a rolling boil, add the spaghetti and cook 8 to 9 minutes. Drain and add to the skillet with the tomatoes. Add the remaining 2 teaspoons olive oil, sausage and vegetables. Toss well. Add salt and pepper to taste. Sprinkle parsley on top. Makes 2 servings.
Per serving: 541 calories (29 percent from fat), 17.4 g fat (3.5 g saturated, 8.1 g monounsaturated), 84 mg cholesterol, 32.8 g protein, 64.6 g carbohydrates, 8.2 g fiber, 753 mg sodium.
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