Broccoli and Bow Ties

Health score
20%
Broccoli and Bow Ties
23 min.
8
340kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cups broccoli florets (4 heads)
  • 0.5 pound farfalle pasta (bow tie)
  • teaspoon garlic minced
  • servings kosher salt 
  • tablespoon juice of lemon freshly squeezed
  •  lemon zest 
  • tablespoons olive oil good
  • servings parmesan freshly grated
  • 0.3 cup pignoli nuts toasted (pine)
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • slotted spoon

Directions

  1. Watch how to make this recipe.
  2. Cook the broccoli for 3 minutes in a large pot of boiling salted water.
  3. Remove the broccoli from the water with a slotted spoon or sieve.
  4. Place in a large bowl and set aside.
  5. In the same water, cook the bow-tie pasta according to the package directions, about 12 minutes.
  6. Drain well and add to the broccoli.
  7. Meanwhile, in a small saute pan, heat the butter and oil and cook the garlic and lemon zest over medium-low heat for 1 minute. Off the heat, add 2 teaspoons salt, the pepper, and lemon juice and pour this over the broccoli and pasta. Toss well. Season to taste, sprinkle with the pignolis and cheese, if using, and serve.
  8. To toast pignolis, place them in a dry saute pan over medium-low heat and cook, tossing often, for about 5 minutes, until light brown.

Nutrition Facts

Calories340kcal
Protein20.34%
Fat46.03%
Carbs33.63%

Properties

Glycemic Index
20.38
Glycemic Load
10
Inflammation Score
-8
Nutrition Score
22.794347747512%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Luteolin
0.73mg
Kaempferol
7.14mg
Myricetin
0.06mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:339.78kcal
16.99%
Fat:17.75g
27.31%
Saturated Fat:7.6g
47.47%
Carbohydrates:29.19g
9.73%
Net Carbohydrates:25.63g
9.32%
Sugar:2.78g
3.09%
Cholesterol:27.92mg
9.31%
Sodium:706.81mg
30.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.65g
35.3%
Vitamin C:83.02mg
100.63%
Vitamin K:98.2µg
93.52%
Manganese:0.85mg
42.57%
Calcium:407.94mg
40.79%
Selenium:27.07µg
38.68%
Phosphorus:347.95mg
34.79%
Vitamin A:891.12IU
17.82%
Folate:66.58µg
16.64%
Magnesium:58.53mg
14.63%
Fiber:3.55g
14.22%
Vitamin B2:0.24mg
13.85%
Zinc:1.88mg
12.55%
Vitamin E:1.79mg
11.95%
Vitamin B6:0.24mg
11.9%
Potassium:410.78mg
11.74%
Copper:0.2mg
9.81%
Iron:1.56mg
8.67%
Vitamin B5:0.81mg
8.05%
Vitamin B1:0.12mg
7.94%
Vitamin B3:1.34mg
6.7%
Vitamin B12:0.37µg
6.1%
Vitamin D:0.2µg
1.35%