Penne Pasta, Broccoli Rabe & Ground Turkey
Calories 315 (20% from fat)
Fat 7 gram
Saturated Fat 1.8 gram
Trans Fat 0 gram
Chol. 23 mg.
Sodium 175 mg.
Carb. 41 gram
Fiber 5 gram
Sugar 2 gram
Sugar Alcohol 0 gram
Protein 23.5 gram
6 oz. broccoli rabe (trim the stems)
(If broccoli rabe isn't available, 6 oz. of broccoli florets chopped can be used instead.)
1 Tbsp. extra virgin olive oil
1/2 lb. extra lean (99% fat free) ground turkey breast
1.5 cloves garlic, minced
1/8 tsp. dried crushed red pepper
1/2 lb. whole grain penne pasta
(We used Barilla PLUS Penne Enriched Multigrain Pasta.)
4 tbsp. grated Parmesan cheese
1. Bring a pot of water to a boil. Once the water is boiling, add the broccoli and cook until tender, about 1 minute. Move the broccoli to a large bowl of ice water to stop the cooking and save the cooking water. Bring the cooking water back to a boil.
2. Heat a non-stick pan over medium heat and pour in the extra virgin olive oil. Add the ground turkey and cook until brown, about 10 minutes. Stir in the garlic and crushed red pepper, then saute for about 2 minutes.
3. Dump pasta in the boiling water and cook until al dente, about 8 minutes.
4. Strain the broccoli and add it to the pan with the ground turkey mixture and gently toss to coat. Place the pasta in a large bowl and pour the turkey and broccoli mixture over the pasta and toss. sprinkle with grated parmesan cheese and serve.
Yield: 4 Servings - Serving Size Approximately 2 Cups Each
This recipe was created by Charles Nuedling - Personal Chef
Freeze each serving for easy re-heating later.
Crack the top and microwave for approximately 2.5 minutes. Then mix it up, cover and microwave for another 2.5 minutes.