Penne a la Broccoli
from DrWeil.com
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.
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)
Cook the pasta in rapidly boiling water until al dente. 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. Separate
the flower of the broccoli into bite-sized pieces. 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. Toss the broccoli with cooked pasta. Top with red
pepper flakes and Parmesan cheese, if desired.
Serves 4
Nutrients Per Serving 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
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