Orecchiete means ?little ears?. It is perfect for chunky vegetable and meat-based sauces but it is often hard to find. You can substitute any small sized pasta shape such as penne or pasta radiatore nuggets
6 ounces orecchiette pasta
4 cups broccoli florets
1 tablespoon olive oil
12 ounces low fat turkey or chicken sausage
2 teaspoons minced garlic
1/4 teaspoon red pepper flakes
1 can (30 ounces) basil garlic seasoned diced tomatoes*
1/4 cup red wine
1/2 cup fat-free chicken broth, divided
Salt and freshly ground pepper to taste
1/2 cup grated parmesan cheese
In a large saucepan, cook pasta in boiling salted water until al dente. Drain and set aside. In a medium saucepan, blanch broccoli in a small amount of boiling water 1 - 2 minutes. Drain and chill under cold water. Set aside. In a large skillet, heat oil. Add sausage and cook until brown. Cut or crumble into small pieces. Add garlic and red pepper flakes. Cook 1 minute. Add tomatoes, wine, and 1/4 cup chicken broth. Bring to a boil, reduce heat and simmer for 5 minutes. When ready to serve, add reserved broccoli and heat through. Add additional broth to thin if needed. Season with salt and pepper. Add cheese and stir to blend. Place reserved pasta in individual serving bowls and top with sauce. Pass extra cheese at the table if desired.
Note: 4 cups chopped seeded fresh tomatoes can be substituted for the canned tomatoes. Add additional seasoning if desired.
Nutritional Information per serving:
Calories 445 Fat, gm. 15 Protein, gm. 27 Carbs, gm. 50 Cholesterol, mg. 60 Fiber, gm. 7.6