Side Dishes

 

 

Penne à la Broccoli 

Print Friendly 

Description:
This is one of the fastest and easiest main dishes to make. It's full of flavor and quick - it also has the cancer-fighting protection of broccoli.
Broccoli nutrition facts are astounding. Broccoli is a member of the cruciferous family of vegetables that includes cauliflower, cabbage, turnips, rutabaga, kale, bok choy, Brussels sprouts and mustard greens.The nutritional value of broccoli combined with its low calories make this vegetable a must have on any healthy eating plan. There is a high level of vitamin C in broccoli. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber. It's also loaded with carotenoids - antioxidants that are thought to help with weight loss.
Broccoli helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.
There is strong evidence that broccoli may reduce the risk of heart disease. It is an antioxidant and helps with stress. Broccoli also lowers the incidence of cataracts and is considered energy boosting. Its high calcium content builds bones.


Ingredients:
16 oz penne or other hearty pasta, uncooked
Large bunch of broccoli
1 tablespoon extra-virgin olive oil
Several cloves of garlic, chopped or mashed
1/2 cup water
Salt to taste
Red pepper flakes (optional)
Grated Parmesan cheese (optional)


Directions:
1. Cook the pasta in rapidly boiling water until al dente.

2. Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces.

3. Separate the flower of the broccoli into bite-sized pieces.

4. Place the broccoli in a colander and rinse under cold running water. Put it in a saucepan with the olive oil, garlic, water and salt. Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than 5 minutes. Remove the lid and boil off most of the remaining liquid.

5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired.


Servings: 4


Nutrient Information:
Calories: 504.6 Protein: 17.4 grams Fat: 5.8 grams Saturated Fat: 0.8 grams Monounsat Fat: 2.8 grams Polyunsat Fat: 1.3 grams Carbohydrate: 95.4 grams Fiber: 7.4 grams Cholesterol: 0.0 mg Vitamin A: 956.0 IUVitamin E: 0.9 mg/IU Vitamin C: 59.7 mg Calcium: 63.3 mg Magnesium: 74.3 mg


Special Diet: Vegetarian, High Protein, High Fibre


Category: Side Dishes

Submitted By: OK In Health



Previous 4 5 6 7 8 9 10 11 12 13 Next
Connect with Us
facebook    twitter

Studio Chi in Kelowna


Wellness Tip
Smart Shoppers
According to the Food Marketing Institute, only 50% of shoppers are concerned with the nutritional content of the foods they eat. Don't be typical! When shopping, use food labels to compare similar food items. In general look for more fiber, vitamins, and minerals and less saturated and trans fat, sugar, and salt (sodium).


Studio Chi in Kelowna


Wellness Directory
Awaken The Beauty Coaching
Specialty: Life Coach
I am your Guide to Your Desired Life. I assist you on all levels of healing within my programs. I assist you with becoming connected with your Heart and Awaken to your truth and beauty.
View Details


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Event
Bowen Therapy Training Kamloops
Date: Mar 26, 2015
Location: Vernon & North Okanagan
Bowen therapy training in Kamloops BC.
View Details


Studio Chi in Kelowna


Article
Healthy Benefits of Gluten-Free All-Purpose Flour
Our all-purpose mix flour is THE perfect substitute to wheat flour for making cakes, muffins, bread, crackers, crepes or any other delicious recipes. It contains natural and quality certified organic ingredients such as rice flour, tapioca starch, chickpeas, rice bran extract and guar gum...
Full Article


Studio Chi in Kelowna


Recipe
Dandelion and Tomato Salad
Category: Salads
Description: Pity the American dandelion. In countries across the world the dandelion is considered a delicious vegetable and is consumed with affection–and dandelion has been used for medicinal purposes for centuries. In America, it is most often cursed as an irksome weed and is pulled, poisoned and otherwise generally maligned.

Dandelion gets its name from the French "dents de lion", or lion's teeth, which describes the jagged edges on the leaves. The "lion" part might be there due to the fact that the fluffy yellow flowers of the plant resemble a lion's furry mane.
Dandelion greens are loaded with beta carotene, the carotenoid phytonutrient that is a precursor to vitamin A.
Dandelions help to support digestion.
Known to reduce swelling and inflammation.
Traditionally used as an anti-viral, treatment for gout, eczema, jaundice, and edema.
Function as both mild laxative and gentle diuretic properties to purify the blood and cleanse the system.

Dandelion greens have a reputation for bitterness, but they are nicely so, and the bitterness is balanced by a lovely spiciness similar to arugula. Mature greens can get pretty bitter, but this can be tamed by blanching them.
The time to harvest dandelion greens is early in the spring, when they are their youngest and before they flower. They can be harvested again in late fall as they loose some of their bitterness after a frost. Look for young dandelions growing in rich, moist soil, making sure not to forage close to roads. They taste fresh and easy to add to any salad!
This recipes is so simple to make.
Full Recipe


Studio Chi in Kelowna