Broccoli Pasta: A DASH Diet Recipe
Broccoli Pasta is a dish that beautifully marries the richness of pasta with the health benefits of broccoli. It’s a meal that’s hearty, nutritious, and incredibly satisfying. The pasta provides a comforting, familiar base, while the broccoli adds a burst of freshness and a host of health benefits.
Ingredients
- 1 whole head of broccoli
- 3 tbsp butter
- 4 cloves garlic
- 1 Shallot Optional
- 2 cups Orecchiette pasta
- 1 cup Freshly grated Parmesan cheese
- 2 TBSP garlic powder
- 1 TBSP sage
- 1/8 cup Almond Milk unsweetened
- 1 TBSP pepper
Instructions
Preparation of Broccoli:
- Start by cutting the broccoli into small florets. This not only makes the broccoli easier to cook but also enhances its flavor when combined with other ingredients.
Boiling:
- Boil the broccoli florets with a pinch of salt and vegetable broth. This step infuses the broccoli with a savory flavor and softens it for the subsequent steps.
Preparation of Garlic and Shallots:
- While the broccoli is boiling, cut up the shallots and mince the garlic. These ingredients will add a burst of flavor to our dish.
Cooking the Broccoli:
- Once the broccoli is soft, transfer it to a bowl. This step is crucial as it prevents the broccoli from overcooking and losing its nutritional value.
Cooking the Pasta:
- In the same water used for boiling the broccoli, cook the Orecchiette pasta until it’s done. This step allows the pasta to absorb the flavors from the broccoli, enhancing the overall taste of the dish.
Making the Sauce:
- Add the cooked broccoli to the pan and mash it with a few splashes of pasta water. This creates a sauce-like consistency. Add butter, pepper, garlic powder, sage and let it all come together. The butter adds a creamy texture and rich flavor to the sauce. Add in the almond milk and let it all simmer and thicken up. Once its thick enough drop a little parmesan and stir before serving.
Serving:
- Finally, serve the dish with a generous amount of freshly grated Parmesan cheese. The cheese adds a wonderful depth of flavor and a delightful creaminess to the dish.
Nutrition
Calories: 390kcalCarbohydrates: 44gProtein: 19gFat: 16gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.3gCholesterol: 40mgSodium: 2278mgPotassium: 677mgFiber: 6gSugar: 4gVitamin A: 1405IUVitamin C: 137mgCalcium: 409mgIron: 2mg