Meat Lite: Spaghetti with Garlic, Broccoli, and Ham

Health score
31%
Meat Lite: Spaghetti with Garlic, Broccoli, and Ham
45 min.
4
676kcal

Suggestions

Ingredients

  • 0.3 pound broccoli florets sliced
  • servings pepper black freshly ground
  • 0.5 cup wine dry white
  •  garlic clove thinly sliced
  • ounces ham sliced cut into 1/4-inch squares (or thin slices if you prefer)
  • tablespoon olive oil 
  • servings parmesan for grating
  • 0.5 cup water 
  • pound pasta like spaghetti your favorite (or pasta)
  • 0.3 cup water 

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add the pasta and cook just until al dente. While the pasta cooks, prepare the rest of the recipe. (Reserve 1/2 cup of the pasta water before straining.)
  3. Heat the olive oil in a large sauté pan (at least 10 inches), over medium heat.
  4. Add the garlic and sauté just until fragrant and starting to soften, about 1 minute.
  5. Add the wine and simmer the liquid to reduce by a little more than half.
  6. Add the 1/4 cup of water and the broccoli pieces. Cover the pan and let the broccoli cook for 1 to 2 minutes, or until it is fork tender.
  7. Add the ham and toss to combine.
  8. Strain the pasta and immediately add it and the reserved pasta water to the sauté pan. Increase the heat to medium-high and toss the pasta with the garlic, broccoli and ham. Simmer for 30 second or so, just until the liquid reduces and thickens a little bit. Season with coarse salt and freshly ground black pepper.
  9. Serve with grated Parmigiano-Reggiano and a drizzle of olive oil.

Nutrition Facts

Calories676kcal
Protein20.14%
Fat24.8%
Carbs55.06%

Properties

Glycemic Index
44.5
Glycemic Load
35.01
Inflammation Score
-7
Nutrition Score
23.514782812284%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Luteolin
0.23mg
Kaempferol
2.23mg
Myricetin
0.06mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:675.98kcal
33.8%
Fat:17.83g
27.44%
Saturated Fat:7.45g
46.57%
Carbohydrates:89.11g
29.7%
Net Carbohydrates:84.67g
30.79%
Sugar:4.06g
4.51%
Cholesterol:37.98mg
12.66%
Sodium:837.46mg
36.41%
Alcohol:3.09g
100%
Alcohol %:1.4%
100%
Protein:32.6g
65.2%
Selenium:85.92µg
122.74%
Manganese:1.19mg
59.74%
Phosphorus:510.9mg
51.09%
Calcium:402.9mg
40.29%
Vitamin C:25.99mg
31.5%
Vitamin K:31.97µg
30.45%
Magnesium:88.82mg
22.2%
Zinc:3.27mg
21.77%
Vitamin B1:0.31mg
20.69%
Copper:0.39mg
19.55%
Vitamin B6:0.39mg
19.44%
Fiber:4.44g
17.75%
Vitamin B3:3.5mg
17.52%
Vitamin B2:0.27mg
15.92%
Potassium:482.83mg
13.8%
Iron:2.32mg
12.9%
Folate:41.61µg
10.4%
Vitamin B5:0.94mg
9.45%
Vitamin B12:0.54µg
9.02%
Vitamin A:411.67IU
8.23%
Vitamin E:1.02mg
6.81%
Vitamin D:0.35µg
2.32%