Spaghetti and Broccoli Aglio Olio

Vegetarian
Health score
52%
Spaghetti and Broccoli Aglio Olio
35 min.
8
314kcal

Suggestions

Ingredients

  • large bunch broccoli thinly sliced cut into 4 cups florets and 1 cup stems from close to the base
  • cloves garlic minced
  • servings ice cubes 
  • 0.5  juice of lemon 
  • servings kosher salt 
  • 0.5 cup olive oil extra-virgin
  • cup parmigiano-reggiano freshly grated
  • teaspoon pepper flakes red
  • pound pasta like spaghetti 

Equipment

  • bowl
  • frying pan
  • pot
  • colander

Directions

  1. Add the broccoli florets to a large pot of boiling, salted water and cook until al dente, 3 to 4 minutes. Prepare a bowl of ice water.
  2. Remove the florets from the pot, reserving the cooking water. Stop the cooking process by shocking them in the ice water.
  3. Remove the florets and pat dry.
  4. Add the spaghetti in the same pot of water. Cook until al dente, about 8 minutes.
  5. Meanwhile, add the oil, sliced broccoli stems, red pepper flakes and garlic to a large skillet over medium-low heat and sprinkle with salt. Cook until the garlic is lightly toasted and fragrant, about 8 minutes.
  6. Add the florets, toss to coat and warm through.
  7. Drain the pasta in a colander set in the sink, and add the pasta to the skillet. Increase the heat to medium-high. Toss the ingredients and adjust the seasoning if needed.
  8. Transfer the pasta to a large serving bowl. Squeeze the lemon juice over the top and sprinkle with the Parmigiano-Reggiano.
  9. Serve.

Nutrition Facts

Calories314kcal
Protein17.95%
Fat20.32%
Carbs61.73%

Properties

Glycemic Index
16.38
Glycemic Load
18.32
Inflammation Score
-7
Nutrition Score
19.91826083997%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.62mg
Kaempferol
5.96mg
Myricetin
0.08mg
Quercetin
2.52mg

Nutrients percent of daily need

Calories:314.24kcal
15.71%
Fat:7.15g
11.01%
Saturated Fat:2.68g
16.77%
Carbohydrates:48.91g
16.3%
Net Carbohydrates:44.89g
16.32%
Sugar:3.01g
3.35%
Cholesterol:8.5mg
2.83%
Sodium:433.98mg
18.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.22g
28.44%
Vitamin C:69.22mg
83.91%
Vitamin K:79.98µg
76.17%
Selenium:40.97µg
58.53%
Manganese:0.73mg
36.44%
Phosphorus:249.16mg
24.92%
Calcium:203.29mg
20.33%
Fiber:4.02g
16.07%
Folate:59.54µg
14.89%
Vitamin A:719.67IU
14.39%
Magnesium:53.5mg
13.37%
Vitamin B6:0.26mg
13.21%
Potassium:398.87mg
11.4%
Copper:0.23mg
11.31%
Vitamin B2:0.17mg
10.11%
Zinc:1.51mg
10.06%
Iron:1.54mg
8.54%
Vitamin E:1.27mg
8.45%
Vitamin B3:1.56mg
7.79%
Vitamin B1:0.12mg
7.74%
Vitamin B5:0.76mg
7.57%
Vitamin B12:0.15µg
2.5%