Gemelli with Broccoli Rabe and Anchovies

Dairy Free
Very Healthy
Health score
100%
Gemelli with Broccoli Rabe and Anchovies
30 min.
6
417kcal

Suggestions


Elevate your next meal with this delightful recipe for Gemelli with Broccoli Rabe and Anchovies. Perfectly suited for those who crave a dish that is both rich in flavor and incredibly healthy, this recipe scores a perfect 100 on the health index, making it an ideal choice for a nutritious lunch or a satisfying main course.

The combination of tender gemelli pasta and vibrant broccoli rabe brings a burst of color and freshness to your plate, while the anchovies add a savory depth that truly transforms this dish into something extraordinary. What’s more, this delightful meal is dairy-free, ensuring that everyone at the table can enjoy it without concerns about dietary restrictions.

Ready in just 30 minutes, it's a fantastic option for busy weeknights or when unexpected guests arrive. The crispiness of the toasted panko crumbs provides a wonderful texture, contrasting beautifully with the soft pasta and tender greens. Whether served as a side dish or a standalone meal, Gemelli with Broccoli Rabe and Anchovies is sure to impress and satisfy. So, roll up your sleeves and dive into this mouthwatering culinary adventure!

Ingredients

  • ounce anchovy drained canned
  • pound broccoli rabe 
  •  garlic clove coarsely chopped
  • pound rotini pasta 
  • 0.5 cup olive oil extra virgin extra-virgin
  • cup breadcrumbs crisp (Japanese bread crumbs)
  • 0.5 teaspoon pepper dried hot to taste

Equipment

  • frying pan
  • oven
  • pot
  • baking pan
  • wooden spoon
  • colander

Directions

  1. Put oven rack in middle position and preheat oven to 350°F.
  2. Cook pasta in a 7- to 8-quart pot of boiling salted water 6 minutes, then stir in broccoli rabe and boil until pasta is al dente, about 5 minutes more.
  3. While pasta is cooking, toss panko with 1 tablespoon oil in a shallow baking pan until coated and bake, stirring once or twice, until golden, 8 to 10 minutes. Season crumbs with salt.
  4. While broccoli rabe (with pasta) is cooking, cook garlic, anchovies, and red-pepper flakes in remaining 7 tablespoons oil in a 12-inch heavy skillet over moderate heat, stirring and mashing anchovies into oil with a wooden spoon, until garlic is golden, about 3 minutes.
  5. Remove from heat.
  6. Drain pasta and broccoli rabe in a colander, then add to anchovy mixture in skillet, tossing to combine.
  7. Serve pasta sprinkled with some toasted panko and pass remainder.

Nutrition Facts

Calories417kcal
Protein16.12%
Fat14.17%
Carbs69.71%

Properties

Glycemic Index
17.33
Glycemic Load
23.01
Inflammation Score
-9
Nutrition Score
24.811304393022%

Flavonoids

Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
1.75mg

Nutrients percent of daily need

Calories:417.35kcal
20.87%
Fat:6.56g
10.1%
Saturated Fat:1.11g
6.96%
Carbohydrates:72.64g
24.21%
Net Carbohydrates:67.25g
24.45%
Sugar:3.46g
3.85%
Cholesterol:5.67mg
1.89%
Sodium:174.39mg
7.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.79g
33.59%
Vitamin K:173.01µg
164.77%
Selenium:56.98µg
81.4%
Manganese:1.22mg
60.84%
Vitamin A:2036.61IU
40.73%
Vitamin B1:0.38mg
25.08%
Phosphorus:249.3mg
24.93%
Folate:96.6µg
24.15%
Vitamin B3:4.77mg
23.84%
Fiber:5.39g
21.57%
Iron:3.88mg
21.54%
Vitamin C:16.21mg
19.65%
Magnesium:69.31mg
17.33%
Copper:0.33mg
16.34%
Vitamin B6:0.31mg
15.63%
Calcium:150.37mg
15.04%
Vitamin B2:0.24mg
14.38%
Zinc:2.11mg
14.09%
Vitamin E:1.96mg
13.07%
Potassium:403.55mg
11.53%
Vitamin B5:0.75mg
7.49%
Vitamin B12:0.12µg
2.03%
Source:Epicurious