AP Food-Healthy-Broccoli Pasta
Cold Weather Broccoli Pasta
Posted: Wednesday, January 2, 2013 12:00 am |
Updated: 10:21 pm, Tue
Jan 1, 2013.
Whenever I have too little time and too few ingredients on hand — or when
I've been eating too much meat —I cook up some broccoli pasta.
Which means I make it for dinner about once every 10 days.
It's delicious, healthy, inexpensive and easy to prepare. The recipe, in fact, is a cinch, consisting of just a few ingredients — pasta, chicken broth, Parmigiano-Reggiano, olive oil and a large head of the namesake crucifer. I always have four of those ingredients in house, so all I need to do is run out and pick up some broccoli and I'm good to go.
Another of this recipe's charms is its flexibility. I can swap in vegetable broth for chicken broth, spaghetti for angel hair pasta, and any other grated hard cheese for the Parmigiano-Reggiano. Sometimes I'll even lose the broccoli in favor of roasted cauliflower or Brussels sprouts.
But what makes the dish so popular in my house is its comfort factor. I serve it soupy, so you can slurp the chicken broth along with the strands of pasta. I also make sure there's some crusty bread within easy reach, which helps to mop up the broth.
Cold Weather Broccoli Pasta
Makes 4 servings
1 large head broccoli (about 1¼ to 1½ pounds)
2 tablespoons extra-virgin olive oil
Kosher salt
1 to 2 teaspoons red pepper flakes, or to taste
1 quart low-sodium chicken stock
½ pound whole-wheat capellini pasta
1 cup freshly grated Parmigiano-Reggiano cheese
1. Heat the oven to 450 degrees. Position one of the racks in the top third of the oven.
2. Bring a large pot of water to a boil.
3. Cut the broccoli, including the stems, into 2-inch pieces. Peel any thick stem pieces to remove the thick skin.
4. On a rimmed baking sheet, arrange the broccoli in a single layer. Drizzle with the oil, then sprinkle with salt to taste and toss well. Place on the top oven rack and roast for 8 to 10 minutes, or until the broccoli is crisp tender and slightly brown at the edges. Transfer the broccoli to a large skillet, add the pepper flakes and the chicken broth, then bring to a boil over medium-high heat.
5. When the water in the large pot comes to a boil, add a hefty pinch of salt and the pasta. Stir and cook for 2 minutes, or until the pasta is limp but not quite cooked through. Drain the pasta and transfer it to the broccoli pan. Simmer for 2 minutes, or until the pasta is al dente. Stir in the Parmigiano-Reggiano and salt to taste. Ladle into shallow soup bowls and serve with crusty bread.
Nutrition information for one serving : 470 calories; 160 calories from fat (34 percent of total calories); 17 g fat (5 g saturated; 0 g trans fats); 20 mg cholesterol; 54 g carbohydrate; 9 g fiber; 5 g sugar; 25 g protein; 870 mg sodium.
It's delicious, healthy, inexpensive and easy to prepare. The recipe, in fact, is a cinch, consisting of just a few ingredients — pasta, chicken broth, Parmigiano-Reggiano, olive oil and a large head of the namesake crucifer. I always have four of those ingredients in house, so all I need to do is run out and pick up some broccoli and I'm good to go.
Another of this recipe's charms is its flexibility. I can swap in vegetable broth for chicken broth, spaghetti for angel hair pasta, and any other grated hard cheese for the Parmigiano-Reggiano. Sometimes I'll even lose the broccoli in favor of roasted cauliflower or Brussels sprouts.
But what makes the dish so popular in my house is its comfort factor. I serve it soupy, so you can slurp the chicken broth along with the strands of pasta. I also make sure there's some crusty bread within easy reach, which helps to mop up the broth.
Cold Weather Broccoli Pasta
Makes 4 servings
1 large head broccoli (about 1¼ to 1½ pounds)
2 tablespoons extra-virgin olive oil
Kosher salt
1 to 2 teaspoons red pepper flakes, or to taste
1 quart low-sodium chicken stock
½ pound whole-wheat capellini pasta
1 cup freshly grated Parmigiano-Reggiano cheese
1. Heat the oven to 450 degrees. Position one of the racks in the top third of the oven.
2. Bring a large pot of water to a boil.
3. Cut the broccoli, including the stems, into 2-inch pieces. Peel any thick stem pieces to remove the thick skin.
4. On a rimmed baking sheet, arrange the broccoli in a single layer. Drizzle with the oil, then sprinkle with salt to taste and toss well. Place on the top oven rack and roast for 8 to 10 minutes, or until the broccoli is crisp tender and slightly brown at the edges. Transfer the broccoli to a large skillet, add the pepper flakes and the chicken broth, then bring to a boil over medium-high heat.
5. When the water in the large pot comes to a boil, add a hefty pinch of salt and the pasta. Stir and cook for 2 minutes, or until the pasta is limp but not quite cooked through. Drain the pasta and transfer it to the broccoli pan. Simmer for 2 minutes, or until the pasta is al dente. Stir in the Parmigiano-Reggiano and salt to taste. Ladle into shallow soup bowls and serve with crusty bread.
Nutrition information for one serving : 470 calories; 160 calories from fat (34 percent of total calories); 17 g fat (5 g saturated; 0 g trans fats); 20 mg cholesterol; 54 g carbohydrate; 9 g fiber; 5 g sugar; 25 g protein; 870 mg sodium.
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