Broccoli n Tomato Pasta

Health score
48%
Broccoli n Tomato Pasta
20 min.
4
358kcal

Suggestions

Looking for a quick and delicious side dish, antipasti, starter, or snack that's both nutritious and satisfying? Look no further than this Broccoli n Tomato Pasta recipe! Ready in just 20 minutes, this easy-to-make dish serves four and offers a delightful medley of flavors and textures. With a total calorie count of 358 kcal per serving, it's a guilt-free indulgence you can enjoy without worry.

Packed with the goodness of fresh broccoli florets and juicy, peeled, and seeded tomatoes, this pasta is not only tasty but also brimming with vitamins and nutrients. The addition of minced garlic, crushed red pepper flakes, and ripe olives brings a savory depth to the dish, while olive oil and grated Romano cheese add a luxurious, creamy element. Fresh parsley ties everything together with its bright, fresh taste, and a simple seasoning of salt and pepper rounds out the flavors.

To create this scrumptious dish, you'll need just a few basic pieces of equipment: a large skillet or Dutch oven for boiling the pasta and broccoli, and a frying pan for sautéing the tomato, garlic, and other ingredients. Once you've gathered your tools and ingredients, you're just minutes away from a delectable meal that's perfect for any occasion. Whether you're hosting a casual get-together or looking for a quick and healthy dinner, Broccoli n Tomato Pasta is sure to be a hit with your friends and family. So why wait? Give this recipe a try and savor the vibrant, satisfying flavors of Italy in your own home!

Ingredients

  • quarts water 
  • ounces pasta like spaghetti uncooked
  • cups broccoli florets fresh
  • large tomatoes peeled seeded coarsely chopped
  •  garlic clove minced
  • 0.3 teaspoon pepper red crushed
  • tablespoons olive oil 
  • 0.5 cup olives ripe sliced
  • 0.5 cup parsley fresh minced
  • 0.3 cup pecorino cheese grated
  • 0.8 teaspoon salt 
  • 0.1 teaspoon pepper 

Equipment

  • frying pan
  • dutch oven

Directions

  1. In a large skillet or Dutch oven, bring water to a boil.
  2. Add spaghetti; boil, uncovered, for 5 minutes.
  3. Add broccoli; boil 3-4 minutes longer or until pasta and broccoli are tender.
  4. Meanwhile, in a nonstick skillet, saute the tomatoes, garlic and pepper flakes in oil for 2 minutes.
  5. Drain pasta mixture; add to the skillet.
  6. Add remaining ingredients and toss to coat.

Nutrition Facts

Calories358kcal
Protein13.15%
Fat31.02%
Carbs55.83%

Properties

Glycemic Index
58.25
Glycemic Load
18.82
Inflammation Score
-9
Nutrition Score
22.528260908049%

Flavonoids

Naringenin
0.62mg
Apigenin
16.17mg
Luteolin
0.55mg
Kaempferol
3.76mg
Myricetin
1.28mg
Quercetin
2.06mg

Nutrients percent of daily need

Calories:358.18kcal
17.91%
Fat:12.56g
19.32%
Saturated Fat:2.63g
16.42%
Carbohydrates:50.85g
16.95%
Net Carbohydrates:45.86g
16.68%
Sugar:4.91g
5.45%
Cholesterol:6.5mg
2.17%
Sodium:839.39mg
36.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.98g
23.96%
Vitamin K:181.5µg
172.86%
Vitamin C:63.5mg
76.97%
Selenium:38.28µg
54.69%
Manganese:0.77mg
38.44%
Vitamin A:1803.09IU
36.06%
Phosphorus:214.32mg
21.43%
Fiber:4.98g
19.94%
Copper:0.39mg
19.68%
Vitamin E:2.68mg
17.87%
Magnesium:65.56mg
16.39%
Folate:64.96µg
16.24%
Potassium:549.34mg
15.7%
Calcium:153.05mg
15.31%
Vitamin B6:0.27mg
13.58%
Iron:2.01mg
11.15%
Zinc:1.48mg
9.9%
Vitamin B3:1.96mg
9.82%
Vitamin B1:0.13mg
8.85%
Vitamin B2:0.14mg
8.18%
Vitamin B5:0.66mg
6.57%
Vitamin B12:0.07µg
1.17%