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Pasta Bari-style "alla Barese"

2 Reviews
100% would make this recipe again

Shell-shaped pasta with a spicy broccoli, anchovy, and garlic sauce.

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

Ingredients

2 1/2 cups broccoli, cut into florets 320 g
160 g gluten free/wheat free shells 2 1/2 cups
4 tsp olive oil 20 mL
1 clove garlic, minced or pressed
2 1/2 anchovy fillets, chopped 10 g
2/3 dried chili peppers, minced 0.4 g
6 mini-tomatoes (cherry, miniature or grape), cut in half 7 tbsp
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 taking care not to let it burn. Chop the anchovies, then add them to the skillet with stirring. Cook 2 min until they have broken apart and "melted". Stir in the minced chili pepper then add the mini-tomatoes cut in half and the drained broccoli.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli. Adjust the seasoning, then serve in the warmed dishes.

Nutrition Facts Table

per 1 Serving (220g)

Amount

% Daily Value

Calories

390

Fat

9 g

13 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

220 mg

9 %

Carbohydrate

67 g

22 %

Fibre

5 g

21 %

Sugars

5 g

Protein

12 g

Vitamin A

28 %

Vitamin C

151 %

Calcium

10 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1
Meat and Alternatives 0
Fats 1 ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again