Penne a la Broccoli Recipe

One of the fastest and easiest main dishes to make. It's full of flavor and it also has the cancer-fighting protection of broccoli. Serves 4.

Ingredients:

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)

Preparation

1. Cook the pasta in rapidly boiling water until al dente.

2. 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.

3. Separate the flower of the broccoli into bite-sized pieces.

4. 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.

5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired.

Nutrients Per Serving

Calories: 504.5

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

Calcium: 63.2 mg