Wednesday, April 20, 2011

Farfalle with Spicy Broccoli

Of course the day after I post a note saying I'll be away for a while I get this amazing cookbook, A Year in a Vegetarian Kitchen, and find a great recipe for Orecchiette with Spicy Broccoli (I didn't have any Orecchiette so I'm substituting with Farfalle).  I mean, I have to start cooking sometime, right?

One of the neat things about Calorie Count is that I can create recipes.  This feature helps me figure out the nutrient content of my recipes -- pretty cool.  So after entering in the information for this dish I see that it's 434 calories a serving, provides 32% of my daily requirement of carbohydrates, and 28% of my dietary fiber -- based on a 2,000 calorie diet. I think I'll start adding this info at the bottom of each recipe.

I liked the dish but I did have to add one thing to my serving-- 2 teaspoons of shredded Parmesan cheese!  Pasta without Parmesan is just a travesty (in my humble opinion).  The recipe suggests adding some capers, olives, or lemon zest for variety which all sound good, but I think next time I make it I'll add some roasted red peppers.  I've changed the nutritional information listed below to include the added cheese.

A Year in a Vegetarian Kitchen: Easy Seasonal Dishes for Family and FriendsFarfalle with Spicy Broccoli
A Year in a Vegetarian Kitchen
Yield:  4 Main Course Servings

1 1/2 pound broccoli
1/4 cup extra virgin olive oil
6 medium garlic cloves, minced
1/4 tsp hot red pepper flakes, or to taste
1/2 cup water
Kosher salt
1 pound Farfalle

     Follow directions of packaging to prepare pasta, and reserve 1 cup of the cooking water when draining the pasta.
     Separate the broccoli florets from the stalk.  Remove woody end from stalk, and peel.  Cut the stalk in half lengthwise, and then again into small bite-sized pieces.  If necessary separate the florets into smaller segments.
     Heat the oil, garlic, and pepper flakes in a large skillet over medium heat.  Cook until the garlic is golden, about 2 minutes.  Add the broccoli and stir to coat well with the oil.  Cook until the broccoli is well seasoned, 1 to 2 minutes.  Add the water, cover the pan, reduce the heat, and steam until the broccoli is tender, about 4 minutes.  If the broccoli is not tender and the pan runs dry add a few tablespoons more water and throw the cover back on.  Adjust the seasonings, adding salt and pepper flakes to taste.
     Toss the pasta with the broccoli and 1/4 cup of the cooking water.  Add more water as needed to moisten the pasta and serve immediately.

Nutritional Information Per Serving:
Calories: 43
Total Fat: 16.4 grams
     Saturated Fat: 2.1
Cholesterol: 1 gram
Sodium: 70 grams
Total Carbohydrates:  96.8 grams
     Dietary Fiber:  7 grams
     Sugars: 5.4 grams
Protein: 19.4 grams
Vitamin A: 21%
Vitamin C: 255%
Calcium: 10%
Iron: 10%

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