Whole Wheat Penne with Sausage and Broccoli Rabe

Preparation 1. Preheat the oven to 350°F. 2. Place the broccoli rabe in a large microwaveable dish with 1 tablespoon of water. Cover tightly and microwave on high for 5 minutes. Drain and set aside. 3. Spread the pine nuts in a single layer on a baking sheet and toast in the oven for about 5 minutes, or until they are fragrant and golden brown. 4. Set a large pot of water to boil for the pasta. When boiling, add the pasta and cook according to the directions on the box. Drain. Meanwhile, heat 1 tablespoon of the oil in a large skillet over a medium flame. Add the sausage and cook for 5 or 6 minutes, until brown. Remove the sausage from the skillet and slice into 1/4-inch rounds. 5. Add the remaining oil to the skillet and sauté the garlic until fragrant, about 2 minutes. Stir in the broccoli rabe and sliced sausage, and sautéfor about 3 minutes. Add the chicken broth, crushed red pepper, and salt and pepper to taste. Simmer on a low heat until pasta is ready. 6. Combine the drained pasta with the sausage-broccoli rabe mixture and the pine nuts in a large bowl or pot. Serve topped with Parmesan cheese. 612 calories, 18.6 fat, 4.5 saturated fat, 8.4 g monounsaturated fat, 3.5 g polyunsaturated fat, 30 g protein, 81.2 g carbohydrate, 5.9 g fiber, 43 mg cholesterol, 885 mg sodium Nutritional analysis provided by Small Changes, Big Results Reprinted with permission from Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updated by Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher Ellie Krieger is the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP Awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.

Preparation 1. Preheat the oven to 350°F. 2. Place the broccoli rabe in a large microwaveable dish with 1 tablespoon of water. Cover tightly and microwave on high for 5 minutes. Drain and set aside. 3. Spread the pine nuts in a single layer on a baking sheet and toast in the oven for about 5 minutes, or until they are fragrant and golden brown. 4. Set a large pot of water to boil for the pasta. When boiling, add the pasta and cook according to the directions on the box. Drain. Meanwhile, heat 1 tablespoon of the oil in a large skillet over a medium flame. Add the sausage and cook for 5 or 6 minutes, until brown. Remove the sausage from the skillet and slice into 1/4-inch rounds. 5. Add the remaining oil to the skillet and sauté the garlic until fragrant, about 2 minutes. Stir in the broccoli rabe and sliced sausage, and sautéfor about 3 minutes. Add the chicken broth, crushed red pepper, and salt and pepper to taste. Simmer on a low heat until pasta is ready. 6. Combine the drained pasta with the sausage-broccoli rabe mixture and the pine nuts in a large bowl or pot. Serve topped with Parmesan cheese. 612 calories, 18.6 fat, 4.5 saturated fat, 8.4 g monounsaturated fat, 3.5 g polyunsaturated fat, 30 g protein, 81.2 g carbohydrate, 5.9 g fiber, 43 mg cholesterol, 885 mg sodium Nutritional analysis provided by Small Changes, Big Results Reprinted with permission from Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updated by Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher Ellie Krieger is the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP Awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.