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

Raynor Naturopathic Massage - 5 Day Certificate


Wellness Tip
Olive Oils
Is 'extra virgin' olive oil better than regular? The terms 'virgin' and 'extra virgin' refer to the acid content of the oil. 'Extra virgin' has less acid than 'pure' or 'virgin' oil, but otherwise has no nutritional significance.


portrait pet children Irish special postage rate


Wellness Directory
CranioSacral Therapy & Rhythmic Reflexology with Judy Lamb-Richardson
Specialty: Reflexology
Every session is an ecclectic mix of various training modalities that best suits the client on any given day. Judy offers treatments in South Slocan, BC
View Details


Kelowna Holistic Market


Event
Holistic Market Okanagan
Date: Jul 19, 2015
Location: Kelowna & Central Okanagan
The Holistic Market brings together healing arts practitioners, artists, holistic vendors & speakers in Kelowna every month. Market dates are Sundays 11-4 on: May 24, June 21, July 19, Aug 23 and Sept 13...
View Details


Ancient Ireland, Holiday & Music Tour with Maria O’Farrell Carr & Nancy Rebecca (September)


Article
You are the creator of your own life
It is the awareness that you are the creator of your life, that your life is the divine flow of energy in your life, one and the same, flowing through every essence of your divine being. Allow creation; know that you create, every moment of everyday from your birth to your death, to your life after death.
Full Article


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Recipe
Hazelnut Fudge Delight
Category: Gluten-Free
Description: For those of you who love nuts and chocolate this is a fabulous treat. Since the cake is mostly nuts and eggs it is quite healthy and I use 72% or higher dark chocolate for the fudge so it is not overly sweet. Don’t be scared by the 3c of icing sugar. You need that much to offset the 8oz of dark chocolate. I have made this as a rolled cake but the cake is very dense and cracks easily. For your first try cut the cake into 4 equal rectangles and stack it with fudge between each layer and frost with remaining fudge all round.
Full Recipe


Kelowna Holistic Market