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Pasta with Broccoli and Garlic

 
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I used a whole wheat blend of pasta/spaghetti. I cut back some on the olive oil and used smart balance blend instead of butter. I also only used 1 tsp of the crushed red pepper for my children's palate and it seemed fine.

Yield

4

servings

Prep

20

min

Cook

20

min

Ready

40

min

Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 large broccoli florets
trimmed, cut into flowerettes
*
3 tablespoons olive oil, extra-virgin
2 tablespoons butter
unsalted
6 large garlic cloves
sliced, paper thin
*
2 teaspoon red pepper flakes
crushed
1 pound pasta, elbow macaroni
large, cooked

Directions

Cook broccoli to desired tenderness in lightly salted boiling water.

RESERVE 1 CUP of BROCCOLI COOKING WATER.

Drain remaining water from broccoli and cut into bite-size chunks; set aside.

In a medium size saucepan; heat olive oil over medium, add garlic slices and stir until lightly and evenly browned.

(At this point, you can remove and dicard the garlic, but I always leave it in!) Add the butter, stirring until melted.

Add red pepper flakes and simmer 3 minutes.

Add the reserved broccoli water and simmer another minute.

Turn off heat and stir in broccoli. Cover and set aside while cooking pasta.

Place cooked pasta into large bowl.

Pour broccoli sauce over pasta.

Toss to coat and serve with freshly grated Parmesan cheese and black pepper.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 131g (4.6 oz)
Amount per Serving
Calories 55828% of calories from fat
 % Daily Value *
Total Fat 17g 27%
Saturated Fat 5g 26%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 47mg 2%
Total Carbohydrate 28g 28%
Dietary Fiber 4g 15%
Sugars g
Protein 30g
Vitamin A 8% Vitamin C 1%
Calcium 3% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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