Rotini with Broccoli

Health score
22%
Rotini with Broccoli
30 min.
9
232kcal

Suggestions

Looking for a delicious and versatile side dish, antipasti, starter, or snack that's both easy and quick to prepare? Look no further than this delightful Rotini with Broccoli recipe! This tasty dish serves up to 9 people and comes together in just 30 minutes, making it perfect for any occasion, from family dinners to entertaining guests.

Packed with nutritious fresh broccoli, this recipe combines the flavors of lemon juice, olive oil, and freshly grated Parmesan cheese to create a mouth-watering medley of tastes and textures. The addition of crushed red pepper flakes and garlic provides a subtle kick, while the chicken broth adds a savory depth that brings all the elements together.

With a caloric breakdown of 14.04% protein, 15.92% fat, and 70.04% carbs, this Rotini with Broccoli is a balanced and satisfying option that pairs well with a variety of main courses or can even stand alone as a light meal. So why not give this easy-to-follow recipe a try and impress your friends and family with your culinary skills?

Ingredients

  • 1.5 cups broccoli fresh chopped
  • cup chicken broth 
  • cloves garlic chopped
  • servings pepper black to taste
  • 0.5 cup juice of lemon 
  • 0.5 cup olive oil 
  • 0.3 cup parmesan cheese freshly grated
  • pinch pepper red crushed
  • 16 ounce rotini pasta uncooked

Equipment

  • frying pan
  • pot
  • slotted spoon

Directions

  1. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Stir in the broccoli, and cook, uncovered, for 3 minutes.
  2. Remove the broccoli with a slotted spoon; set aside. Stir the rotini into the same pot, and return to a boil. Cook uncovered, stirring occasionally, until the pasta is cooked through, but still firm to the bite, about 8 minutes.
  3. Drain.
  4. Heat olive oil in a skillet over medium heat; cook and stir the garlic and crushed red pepper for 1 minute. Stir in the broccoli, chicken broth, lemon juice, salt, and black pepper. Bring to a boil; reduce the heat to medium-low and simmer until the broccoli is tender, about 5 minutes. Stir in the drained pasta; cook over low heat for 1 minute. Stir in the Parmesan cheese.

Nutrition Facts

Calories232kcal
Protein14.04%
Fat15.92%
Carbs70.04%

Properties

Glycemic Index
15.11
Glycemic Load
15.45
Inflammation Score
-4
Nutrition Score
9.0521737712881%

Flavonoids

Eriodictyol
0.66mg
Hesperetin
1.96mg
Naringenin
0.19mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
1.15mg
Myricetin
0.03mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:231.7kcal
11.58%
Fat:4.09g
6.3%
Saturated Fat:0.93g
5.81%
Carbohydrates:40.51g
13.5%
Net Carbohydrates:38.42g
13.97%
Sugar:2.07g
2.3%
Cholesterol:2.94mg
0.98%
Sodium:153.96mg
6.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.12g
16.24%
Selenium:33.51µg
47.87%
Manganese:0.54mg
27.21%
Vitamin C:18.74mg
22.72%
Vitamin K:16.7µg
15.91%
Phosphorus:126.91mg
12.69%
Fiber:2.09g
8.37%
Copper:0.17mg
8.27%
Magnesium:32.36mg
8.09%
Zinc:0.93mg
6.22%
Vitamin B6:0.12mg
6.14%
Potassium:189.43mg
5.41%
Folate:21.25µg
5.31%
Vitamin B3:1.03mg
5.17%
Iron:0.85mg
4.73%
Calcium:46.81mg
4.68%
Vitamin B1:0.07mg
4.54%
Vitamin B2:0.08mg
4.48%
Vitamin E:0.57mg
3.78%
Vitamin B5:0.34mg
3.4%
Vitamin A:120.7IU
2.41%
Source:Allrecipes