This recipe is contributed by Linda, one of our Food for Life participants. Healthy, tasty, and oh, so Italiano!!
1 cup chopped onion
1 T minced garlic
8 oz soy crumbles, or boca crumbles **
2 1/2 tsp fennel seed
28 oz can fire roasted tomatoes
1/2 tsp crushed red pepper flakes
1 tsp oregano
12 oz whole wheat penne pasta
1 lb cooked broccoli rabe, ends trimmed and cut into 1 1/2 inch pieces
To make the Italiano sauce, saute the onion and garlic in a little water or veggie broth for about 5 minutes. Add more water or broth to prevent burning. Add the boca crumbles and the fennel seed to the pan, and continue sauteing for another 4 minutes.
Stir in the fire-roasted tomates, red pepper flakes, and oregano. Add a bit of salt to taste. Bring to a boil, then lower heat and simmer for about 10 minutes.
While sauce is simmering, cook the penne according to packaged directions. About 5 minutes before pasta is cooked, add the broccoli rabe, and cook until pasta and greens are tender.
Drain the pasta and broccoli rabe. Return to the pot, add the sauce and toss to mix well.
** Can also use 8 oz tempeh instead of the crumbles. Just simmer tempeh for 15 minutes, then chop and saute along with onions and garlic.