Penne with Red Pepper Sauce and Broccoli

Very Healthy
Health score
69%
Penne with Red Pepper Sauce and Broccoli
45 min.
6
472kcal

Suggestions

Ingredients

  • 0.3 cup almonds 
  • teaspoons balsamic vinegar 
  • servings pepper black freshly ground
  • cups broccoli florets 
  • 0.1 teaspoon cayenne pepper 
  • 0.5 cup basil leaves fresh cut into thin strips
  • cloves garlic minced
  • tablespoons olive oil 
  • 1.5 cups onion chopped
  • 0.3 cup parmesan cheese grated
  • pound penne pasta 
  •  bell peppers red chopped
  • 0.5 teaspoon salt 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • pot
  • blender

Directions

  1. Heat 2 tablespoons of the olive oil over medium heat in a large skillet.
  2. Add the onions and saute them for about 5 minutes until they soften; stirring occasionally. Lower the heat a bit and add the garlic and red pepper. Continue to cook the vegetables, stirring often for 15 minutes.
  3. In a food processor or blender, chop the almonds fine.
  4. Add the pepper-onion mixture, the vinegar, and the remaining olive oil; blend all to a puree.
  5. Add the salt, black pepper, and cayenne. Blend briefly to incorporate them.
  6. Arrange a vegetable steamer over water in a saucepan. Bring the water to a boil, and add the broccoli. Cover the pan, and cook the broccoli over medium heat for 5 minutes or a bit longer, until it is tender as you like. Keep it warm.
  7. Cook the pasta in a large pot of salted boiling water until it is just tender.
  8. Drain the pasta, and return it to the pot.
  9. Pour the red pepper sauce, the Parmesan cheese, the broccoli, and the basil into the pot of penne.
  10. Heat the contents over medium heat until the pasta is very hot.
  11. Mix well.
  12. Add more salt and pepper to taste if necessary.
  13. Serve the pasta immediately.

Nutrition Facts

Calories472kcal
Protein12.94%
Fat29.03%
Carbs58.03%

Properties

Glycemic Index
59.5
Glycemic Load
25.12
Inflammation Score
-9
Nutrition Score
26.116086812123%

Flavonoids

Cyanidin
0.15mg
Catechin
0.08mg
Epigallocatechin
0.15mg
Epicatechin
0.04mg
Eriodictyol
0.01mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.75mg
Isorhamnetin
2.16mg
Kaempferol
5.05mg
Myricetin
0.06mg
Quercetin
10.23mg

Nutrients percent of daily need

Calories:471.61kcal
23.58%
Fat:15.42g
23.72%
Saturated Fat:2.7g
16.87%
Carbohydrates:69.34g
23.11%
Net Carbohydrates:62.99g
22.91%
Sugar:6.95g
7.72%
Cholesterol:4.83mg
1.61%
Sodium:319.67mg
13.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.46g
30.92%
Vitamin C:108.55mg
131.58%
Vitamin K:78.29µg
74.56%
Selenium:51.88µg
74.12%
Manganese:1.11mg
55.67%
Vitamin A:1792.31IU
35.85%
Vitamin E:4.12mg
27.46%
Phosphorus:271.96mg
27.2%
Fiber:6.34g
25.38%
Folate:82.08µg
20.52%
Magnesium:81.57mg
20.39%
Vitamin B6:0.41mg
20.32%
Copper:0.35mg
17.35%
Potassium:570.36mg
16.3%
Vitamin B2:0.25mg
14.77%
Zinc:1.94mg
12.93%
Calcium:128.02mg
12.8%
Vitamin B3:2.36mg
11.79%
Iron:2.09mg
11.59%
Vitamin B1:0.17mg
11.17%
Vitamin B5:0.91mg
9.06%
Vitamin B12:0.08µg
1.25%
Source:Allrecipes