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Broccoli, garlic and rigatoni

July 27, 2022

Recipe

This easy pasta dish calls for rigatoni, a grooved tube-shaped pasta, but you can use penne if you have that on hand.

Serves 2

Broccoli is high in vitamins A and C, which are antioxidants.

To make this plant based, leave out Parmesan cheese.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

1/3 pound whole-wheat rigatoni
2 cups broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 2 Fats and oils Fruits 3 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 3 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

3 Carbohydrates 2 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 348 Calories 53 g Total carbohydrate 4 mg Cholesterol 8 g Dietary fiber 5 g Monounsaturated fat Potassium 16 g Protein 2 g Saturated fat About 2 cups Serving size 106 mg Sodium 8 g Total fat