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.
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)
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.
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
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Description: Arugula, also known as salad or garden rocket, is a nutritious leafy green vegetable of Mediterranean origin. It belongs to the brassicaceae family like mustard greens, cauliflower, kale…etc and has scientific name Eruca sativa.
Arugula is a quick growing, cool season crop. It prefers well-drained, fertile soil and full sun to flourish. In general, arugula grows to about 2-3 feet in height with creamy white color edible flowers. Its leaves are ready to harvest within 40 days of sowing the seed.
As in other greens, arugula is one of very low calorie vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.