
Sausage & Broccoli Orecchiette
The pasta of Puglia: golden sausage and tender broccoli crushed into a sauce with a little cooking water and Parmesan, simple and budget-friendly.
Calories684 kcal
Protein33 g
Carbs64 g
Fat32 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 320 g dried orecchiette
- 4 Toulouse sausages (about 100 g each)
- 1 head of broccoli (about 500 g)
- 3 garlic cloves
- 1 tbsp olive oil
- 150 ml pasta cooking water (100 ml for the sauce, 50 ml for binding the pasta)
- 40 g grated Parmesan (20 g in the pan, 20 g for serving)
- ½ unwaxed lemon (for the zest)
- Salt, black pepper
🍴 Utensils
- Large saucepan
- Large frying pan or sauté pan
- Slotted spoon
- Colander
- Fine grater
- Wooden spatula
📖 Steps
- Bring a large pan of water to the boil and salt it generously, about 10 g salt per litre. Meanwhile, cut the broccoli into small florets; peel the stalk with a knife and dice it: it's just as good as the florets.
- Drop the broccoli into the boiling water and cook for 5 minutes until really tender when pierced with the tip of a knife: it needs to be soft enough to crush. Lift it out with the slotted spoon and keep the water on the heat for the pasta.
- Slit the sausage skins lengthways and remove them. Heat the oil in the frying pan over a medium-high heat, add the sausage meat in large chunks and let it brown for 6 to 8 minutes, breaking it up with the spatula, until well coloured.
- Meanwhile, cook the orecchiette in the broccoli water for 1 minute less than the packet instructions. Before draining, scoop out 150 ml of the cooking water: its starch will bind the sauce and make it creamy.
- Peel and thinly slice the garlic, add it to the sausage and cook for 1 minute over a medium heat, stirring, without letting it brown. Add the broccoli and roughly crush it with a fork or the spatula, right in the pan.
- Pour in 100 ml of the cooking water and simmer for 2 minutes, scraping the bottom of the pan to lift the caramelised bits: you should end up with a thick green sauce with a few pieces of broccoli still in it.
- Add the drained orecchiette to the pan over a low heat, along with 20 g Parmesan. Stir for 1 minute, adding the rest of the cooking water a little at a time, until the sauce coats every piece of pasta without being runny.
- Grate the zest of the half lemon over the pan, season with pepper and taste before adding salt: the sausage and Parmesan are already salty. Serve immediately, with the rest of the Parmesan to sprinkle over each plate.
💡 FitBot tip: To lighten it up, swap 2 sausages for 200 g well-seasoned minced chicken: you gain protein and lose a good share of the fat. Leftovers reheat in a frying pan with a splash of water.