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"Orecchiette" Pasta with Broccoli

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Ear-shaped pasta with broccoli in a garlic sauce.

This is one of endless versions of the «Orecchiette alla Barese», which always entail a sauce with either broccoli or broccoli rabe, garlic, and olive oil. Optional ingredients may be added in countless combinations.

Preparation : 10 min Cooking : 15 min
270 calories/serving
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Heart-healthy

Ingredients

2 cups broccoli, cut into florets 260 g
100 g orecchiette 1 cup
1 tbsp olive oil 15 mL
1 clove garlic, minced or pressed
4 tsp Parmesan cheese, grated 4 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli: clean and cut off the florets. Peel off any though skin of the stalks and cut them into small pieces. Blanch and drain the broccoli, then set aside, but keep them warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In the meantime, heat the oil in a skillet over medium heat. Gently sauté the minced or pressed garlic 1-2 min, with stirring, until soft without letting it burn. Add the drained broccoli and pepper.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli. Adjust the seasoning and add the grated parmesan. Serve in the warmed dishes.

Nutrition Facts Table

per 1 Serving (220g)

Amount

% Daily Value

Calories

270

Fat

7 g

10 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

43 g

14 %

Fibre

4 g

16 %

Sugars

2 g

Protein

9 g

Vitamin A

17 %

Vitamin C

119 %

Calcium

7 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Fibre, Magnesium, Vitamin A
Excellent source of  :
Folacin, Manganese, Selenium, Vitamin C, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1
Meat and Alternatives 0
Fats 1

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