Recipe Information
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: 360
- Protein: 15 grams per serving
- Carbohydrates: 48 grams per serving
- Fat: 14 grams per serving
- Fiber: 4 grams per serving
- Sugar: 2 grams per serving
- Sodium: 300 mg per serving
Why Make This Light and Healthy Broccoli Pasta
This Light and Healthy Broccoli Pasta brings together the bright flavors of fresh broccoli and garlic with the heartiness of penne pasta. Perfect for a quick weeknight dinner or a satisfying lunch, you get nutritious vegetables and a creamy, flavorful dish without the heaviness. The combination of extra virgin olive oil, parmesan cheese, and a hint of red pepper creates a delightful balance between health and indulgence. It’s not only easy to prepare but also offers a colorful plate that beckons to the senses.
How to Make Light and Healthy Broccoli Pasta
Making this dish is a breeze and can be accomplished in just a few simple steps. Once you gather your ingredients, you will find that this recipe celebrates easy cooking while packing flavor into every bite. Follow along, and you’ll have a delicious pasta dish ready in no time!
Ingredients:
- 1 large broccoli head, trimmed into small pieces
- 2 tablespoons extra virgin olive oil
- 3 minced garlic cloves
- 1/4 teaspoon crushed red pepper
- Salt and black pepper, to taste
- 12 ounces penne pasta
- 1 cup freshly grated parmesan cheese
Directions:
Step 1: Preparation
Begin by bringing a large pot of salted water to a boil. While waiting for the water, prepare your broccoli by trimming it into small, bite-sized pieces. This will help it cook evenly and absorb all the delicious flavors.
Step 2: Cooking the Pasta
Once the water is boiling, add the penne pasta and cook according to the package instructions, usually about 11-13 minutes, until al dente. Stir occasionally to prevent sticking. Just before draining, reserve about 1 cup of the pasta cooking water for later use.
Step 3: Sautéing the Broccoli
In a large skillet, heat the extra virgin olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Then, toss in the broccoli pieces and crushed red pepper. Sauté for another 4-5 minutes, stirring frequently until the broccoli is tender yet vibrant green.
Step 4: Finishing
Into the skillet with the broccoli, add the drained penne pasta. Mix in the reserved pasta water gradually until the sauce reaches your desired consistency. Stir in the freshly grated parmesan cheese, season with salt and black pepper, and toss everything together until well combined. Serve hot.
How to Serve Light and Healthy Broccoli Pasta
This dish is simple yet satisfying. Serve it warm topped with extra parmesan and a sprinkle of crushed red pepper for those who enjoy a bit of spice. Consider pairing it with a crisp green salad or some toasted garlic bread for a delightful meal.
How to Store Light and Healthy Broccoli Pasta
If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or olive oil to the pasta to avoid drying out, and warm it gently in the microwave or on the stove.
Expert Tips for Perfect Light and Healthy Broccoli Pasta
- To enhance the flavor, consider adding lemon zest or a splash of lemon juice before serving for brightness.
- For a heartier meal, mix in some cooked chicken or shrimp.
- Feel free to throw in other vegetables like spinach or bell peppers for additional nutrients and colors.
- Always taste and adjust the seasoning as needed; every palate is different!
Delicious Variations
- Vegan Version: Substitute parmesan cheese with nutritional yeast or your favorite dairy-free cheese.
- Gluten-Free: Use gluten-free penne pasta for a gluten-free option.
- Add-Ons: Incorporate toasted nuts like pine nuts or walnuts for a crunch, or mix in olives for a briny twist.
Frequently Asked Questions
1. Can I use frozen broccoli?
Yes, frozen broccoli works perfectly. Just use it directly from the freezer without thawing for quick and easy preparation.
2. How do I make this recipe spicier?
Increase the amount of crushed red pepper or add a dash of cayenne pepper for extra heat!
3. Can I prepare this pasta ahead of time?
While this dish is best enjoyed fresh, you can prepare the broccoli and garlic mixture ahead of time and store it separately. Combine with the cooked pasta just before serving.
4. What can I substitute for parmesan cheese?
You can use a different hard cheese like Pecorino Romano or nutritional yeast for a dairy-free version.
5. Can this dish be served cold?
Absolutely! This pasta salad can be served cold, making it a great option for picnics or meal prep.
Conclusion
This Light and Healthy Broccoli Pasta is an excellent choice for those looking to make a satisfying meal, packed with flavor and nutrition. With its uncomplicated steps and fresh ingredients, cooking becomes a joyful experience that can be shared with family and friends. Don’t hesitate to give it a try; your taste buds will thank you! Enjoy every bite and let this dish become a new favorite in your kitchen!
