Campanelle Pasta with Broccoli and Sausage

I love finding new pasta recipes.  For the longest time I used pasta as a vehicle for spaghetti sauce.  The more I began to experiment with different pasta recipes the more I began to appreciate its endless possibilities.  In this recipe I combine campanelle pasta with broccoli and homemade Italian style turkey sausage.  The combination of ingredients creates a wonderfully delicious flavor.  The sauce is light in consistency and fragrant with the garlic, olive oil, and the fresh parsley.  Be sure to use a good quality olive oil that has a rich fruity flavor. 

I adapted this recipe from a Food Network Rachael Ray recipe.  In my version, I changed up some of the ingredients and made it healthier by using my homemade Italian style turkey sausage and used a fat-free, unsalted vegetable stock.  Not to get side tracked, but if you haven’t used vegetable stock, do try it.  I found out with this recipe that vegetable stock has much more flavor than ordinary chicken stock.

Italian sausage has such a high fat content, that I stopped using it all together (so sad!!).  Although, I was able to find Italian sausage made from turkey in the grocery store, the sodium content was still higher than I wanted.  To solve my dilemma, I created my own homemade sausage.  To reach its maximum flavor, mix all the ingredients together and allow it to rest in the refrigerator overnight, or up to 24 hours.  I must admit, it does not have the same texture as regular sausage, and being that it is turkey, the flavor is a bit different, but it does make it on my list of comparable substitutes.  Do not be intimidated at the thought of making homemade sausage.  The entire process takes less than 10 minutes and only requires one mixing bowl.

Do be careful with this meal, you may be tempted to go back for seconds.

Enjoy!

Campanelle Pasta with Broccoli and Sausage

Serves 6 or more

1 Bunch Broccoli; use the florets only, cut into bite size pieces

12 Oz. Uncooked, Campanelle pasta
1 Tablespoon Extra virgin olive oil
1 lb. Homemade Italian style turkey sausage
½ Medium sweet onion, diced
4 Garlic cloves, minced (use a garlic press if you have one)
1-2/3 Cup Vegetable stock; unsalted and low-fat
Pinch of sea salt
¼ Tsp. Ground black pepper
Pinch of red pepper flakes (optional)
½ Cup Fresh flat-leaf parsley leaves, chopped
2 Tbls. Additional Extra virgin olive oil
½ Cup (or less) Grated parmesan cheese
 

Click here for my recipe for Homemade Italian Style Turkey Sausage (Prepare the day before)

Bring a large pot of water to a boil.  Salt the water to your satisfaction.  Add the broccoli and simmer for about 8 minutes, then remove with a slotted spoon and set aside.  Return the water to a boil, add the pasta and cook according to package directions.

Meanwhile, heat the olive oil in a 12-inch non-stick skillet over medium high heat.  Add the sausage and cook for about 10 minutes, stirring occasionally.  Then add the onion and garlic, cook another 5 minutes, or until the sausage is completely cooked through and the onions are translucent.

Add the vegetable stock, salt and pepper(s) and simmer for about 10 minutes.  Add the par-cooked broccoli and cook another 5 minutes.

Remove from the heat, add the pasta, parsley and two tablespoons of olive oil; stir to incorporate.  At this point I add the cheese and stir.  If you prefer, set the cheese out at the table and let everyone add it to their individual plates.

Orzo Pasta with Broccoli

This is a tasty side dish to serve alongside just about any poultry, pork, beef or grilled fish (just about any protein). In this dish, I use organic whole wheat orzo pasta.  Be sure to look at the list of ingredients when buying whole grain wheat pasta. The first ingredient listed should be whole grain wheat. Better yet, look on the package for the Whole Grain Council's symbol (see earlier blog). If the pasta is truly made with whole grain wheat, the 100% Whole Grain will be displayed on the symbol. I used frozen organic broccoli florets that I thawed and roasted in the oven.  In addition, I used good quality aged balsamic vinegar.    
Enjoy!

 Orzo Pasta with Broccoli

2 Cups Frozen organic broccoli florets, thawed
4 Tbls. Extra virgin olive oil, divided use
1 Tsp. Mrs. Dash, Garlic & Herb - Seasoning Blend
2 ½  Cups Chicken broth, low sodium and fat free
1 ½  Cups Organic whole wheat orzo pasta, uncooked
½  Cup Sweet onion, diced into 1/4 inch pieces
½  Cup Sweet red bell pepper, diced into 1/4 inch pieces
3 Tbls. Aged balsamic vinegar

Preheat oven to 375 degrees.

Place broccoli in a large mixing bowl, add Mrs. Dash and two tablespoons olive oil. Stir to coat. Transfer coated broccoli to a baking sheet pan and place in the preheated oven. Roast for about 20 minutes, or until broccoli begins to brown slightly. Remove from the oven, cover and set aside.

Add broth to a 3 quart pot and bring to a boil. Once the broth boils, turn the heat down to a simmer and add the pasta. Cover, leaving slightly open to vent; simmer for about 8 - 9 minutes, or until al dente.  Once the orzo is done, remove 1/3 cup of the cooking liquid from the pot; reserve for later use. Then drain the pasta in a colander.

Meanwhile, heat two tablespoons of olive oil in a 12-inch skillet, over medium heat. Add the onions and sauté for about 3 - 5 minutes, or until translucent. Add the red peppers and sauté for an additional 3 minutes.

Add the 1/3 cup of reserved cooking liquid to the onion and pepper mixture. Add the balsamic vinegar to the mixture; heat until it begins to bubble. Turn off the heat and add the drained orzo and roasted broccoli. Toss and serve.

Tomato and Roasted Red Pepper Pasta Sauce

If you are looking for a quick and tasty sauce to serve with your favorite pasta, this is it!  This sauce is ready right when your pasta is finished cooking.  It is lighter than traditional spaghetti sauce, making it a refreshing change.  It does not overpower your pasta, just compliments it.  I serve this sauce with tortellini or spaghetti.

Tomato and Roasted Red Pepper Pasta Sauce

Serving:  Enough for 1 12-ounce box of pasta

¼ Cup Olive oil

½ Large sweet onion, diced
2 Garlic cloves, minced
½ Tsp. Dried basil
1 Tsp. Dried parsley
¼ Tsp. Dried rosemary, crushed
¼ Tsp. Ground pepper
2 Roasted red bell peppers (use peppers that are jarred in water or olive oil), chopped
1 (15-ounce) Can Fire roasted diced tomatoes (I use Muir Glen Organic brand)
Salt and pepper to taste

Place oil in a 12 inch non-stick skillet over medium heat.  Add onions, sauté for about 5 minutes until translucent.  Add garlic, basil, parsley and rosemary, and ground pepper; sauté for another 3 minutes.

Add red peppers and tomatoes.  Simmer for about 8 minutes.  Add salt and pepper, if needed.

Add your favorite cooked pasta, toss and serve. 

Cheesy Stuffed Shells Casserole

My Shells and Cheese Pasta Casserole is a wonderful weekend meal.  I like to serve this dish fresh out of the oven. However, it can be prepared and baked the night before – when removed from the oven, cool the dish, cover and refrigerate. When you are ready to serve, lightly cover the dish with a piece of plastic wrap (venting at the corners), or instead place a damp (safe for microwave) paper towel over the dish; reheat in the microwave oven. 





Healthy Ingredients:

• Low-fat, Low-sodium pasta sauce – I purchase a wonderful marinara sauce that is prepared and sold locally.  (Per ½ cup serving, it contains 135 mg. sodium and 1.5 g. fat).  This  product is far healthier than some of the commercially prepared sauces.
• No Salt Added diced tomatoes
• Low-fat ricotta cheese
• Low-fat shredded cheese blend
• No additional salt

Cheesy Stuffed Shells Casserole

Servings:  5 – 6 servings

½ Box Jumbo Shells Pasta

1 24 oz. Jar Marinara Sauce (low fat and low sodium),
1 14.5 oz. Can Diced Tomatoes, No Salt Added; drained reserving liquid
2 ¼ cup Low-fat Ricotta Cheese
½ cup Mexican Blend Shredded Cheese - Low-fat variety
¼ cup +2 Tbls. Grated Asiago/Romano/Parmesan Cheese Blend; divided use
1 Egg (or use a pasteurized liquid egg white equivalent)
4 Tbls. Flat Leaf Parsley, chopped
¾ Tsp. Sugar (optional)
½ Tsp. Fresh Cracked Pepper
1 Tsp. Dried Basil, crushed
½ Tsp. Dried Oregano, crushed
½ Tsp. Garlic Powder
1 Tsp. Extra Virgin Olive Oil

Preheat oven to 400 degrees

Prepare the pasta shells according to the package direction; cook until just al dente.  Drain the shells in a colander; rinse with cold water to stop the cooking process; set aside to drain and cool.

In a large mixing bowl, combine the ricotta, shredded Mexican cheese blend, and ¼ cup grated Asiago/Romano/Parmesan cheese.  Add egg, parsley, sugar, and pepper; mix with a wooden spoon until thoroughly combined and a smooth consistency.

Coat the bottom and sides of a 9 X 13 inch baking dish with the olive oil; In a separate bowl, combine ½ jar marinara sauce, the reserved tomato liquid, basil, oregano, and garlic powder; pour sauce mixture in the bottom of baking dish and spread evenly to coat.

Fill each shell with 1 tablespoon of the cheese mixture.  Place the filled shells, in a single layer, with the opening up, in the bottom of the casserole dish.  Top each shell with the remaining marinara sauce; then top with drained diced tomatoes; sprinkle the tops with remaining 2 tablespoons grated cheese.

 

Cover dish lightly with foil and bake for 35 minutes. After 35 minutes, remove foil and bake uncovered for another 10 minutes.  Remove from oven and serve.

 

Serve this with a refreshing green salad and balsamic vinaigrette, see below.

Balsamic Vinaigrette:

1/3 Cup Balsamic Vinegar

1/3 Cup Water

1/3 Cup Extra Virgin Olive Oil

1 Tsp. Honey

½ Tsp. Dijon Mustard, smooth variety

¼ Tsp. Fresh Ground Pepper

Notes:

• I use a wild cherry flavored balsamic vinegar; another flavor, or plain balsamic will work just as well.
• Use a good quality extra virgin olive oil;  taste will make a difference in the dressing

In a small mixing bowl, combine vinegar, water, honey, mustard and pepper; wisk to combine;

add olive oil and wisk until thoroughly incorporated.  Pour desired amount over salad greens and lightly toss.

Refrigerate left over dressing in a covered jar.