Broccoli are very rich in vitamin E, manganese, dietary fiber, vitamin A (carotenoids), B1 and B6, pantothenic acid, phosphorus, copper and potassium. They are a very good source of protein, calcium, iron, magnesium and omega-3 fatty acids. With these power nutrients, they can benefit immune system, fight cancer, prevent arthritis, help skin health, regulate blood pressure levels and prevent heart diseases. That’s why we have prepared a delicious broccoli pasta recipe which will satisfy your recommended daily dose of broccoli.
This garlic-infusedbroccoli pasta recipe is simple, quick and inexpensive. You can try this recipe adding another veggies as well.
Ingredients (for 2 servings):
– 7 oz of pasta (macaroni, spaghetti or tagliatelle)
– 3 cups of broccoli
– 1/2 cup of grated fresh parmesan
– 2 chopped garlic cloves
– 1 tablespoon of butter
– 1 cup of chicken broth
– 2 tablespoons of extra virgin olive oil
– salt and pepper
– For the pasta cooking, first thing you do, get a large pot, fill it with water, bring it up to a boil and sprinkle in some salt. – When the water start boiling, put the pasta in and cook it according to package instructions.
– Meanwhile, take a pan and put a couple of tablespoons of olive oil over medium heat, add the sliced garlic cloves and heat it up together to infuse the oil with the garlic.
– Let it cook for couple of minutes until the garlic becomes really fragrant. Add a pinch of hot pepper, depending on how spicy you want it.
– Add the fresh broccoli. It’s really important that you just stir them arround to coat them into the garlic olive oil. Season it with a little salt and pepper and cook them for about a minute.
– Add some chicken stock (or if you are a vegetarian you can substitute this with your pasta water, or you can use vegetable stock). Let this cook for 7 to 8 minutes, or until the broccoli is super tender.
– Gently smash-up the broccoli with a wooden spoon, not totally just a touch, because this kind of mixing thicken the sauce and it makes the broccoli go all the way around the pasta.
– Your pasta should be ready until now. Drain the pasta and keep half a cup of the starchy cooking pasta water. Add this water to the broccoli, because it’s going to help thicken the sauce.
– Add the pasta in the end, and add a bit of butter to make it richer and creamier.
– Grain a half a cup of Parmigiano Reggiano, because this is what brings the sauce together. Stir everything for about a minute and your broccoli pasta is ready.
Serve in a plate with a little bit of extra parmesan on top.