Sun-dried Tomato and Broccoli Pasta

Health score
43%
Sun-dried Tomato and Broccoli Pasta
45 min.
4
437kcal

Suggestions


Indulge in a delightful culinary experience with our Sun-dried Tomato and Broccoli Pasta, a dish that perfectly balances flavor and nutrition. This vibrant pasta dish is not only a feast for the eyes but also a wholesome meal that can be enjoyed as a side or a main course. With its rich combination of sun-dried tomatoes, fresh broccoli, and the nutty crunch of slivered almonds, every bite is a burst of flavor that will leave you craving more.

Ready in just 45 minutes, this recipe is ideal for busy weeknights or leisurely weekend lunches. The whole-wheat bow-tie pasta provides a hearty base, while the balsamic vinegar and maple syrup create a tantalizing glaze that elevates the dish to new heights. The sautéed garlic and onions infuse the pasta with aromatic goodness, making it a comforting yet sophisticated choice for any meal.

Not only is this dish delicious, but it also packs a nutritional punch, with a balanced caloric breakdown that includes healthy fats, protein, and carbohydrates. Whether you're looking to impress guests or simply enjoy a satisfying meal at home, our Sun-dried Tomato and Broccoli Pasta is sure to become a favorite in your recipe repertoire. So grab your apron and get ready to savor a dish that celebrates the best of fresh ingredients and bold flavors!

Ingredients

  • tablespoon balsamic vinegar 
  • ounces farfalle pasta whole-wheat
  • cups broccoli florets 
  • cloves garlic divided finely chopped
  • teaspoon maple syrup pure
  • teaspoon mustard grain-style
  • tablespoons olive oil divided
  • 0.3 cup parmesan shredded
  • 0.1 teaspoon pepper red crushed
  • 0.3 teaspoon salt 
  • 0.3 cup slivered almonds raw
  • 0.5 cup sun-dried tomatoes drained thinly sliced in oil
  • medium onion yellow finely chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. In a bowl, whisk together 2 tablespoonsoil, vinegar, syrup, mustard and2 cloves garlic; set aside. Cookpasta as directed on packageuntil al dente; drain, reserving1/2 cup cooking water. In a largeskillet over medium heat, toastalmonds, stirring, 3 minutes; setaside. In same skillet, heatremaining 1 tablespoon oil over mediumheat. Sauté onion, 3 minutes.
  2. Addbroccoli and remaining 3 clovesgarlic; cook, stirring occasionally,8 minutes. Reduce heat to low;add tomatoes and vinegar glazeand cook, stirring, 1 minute. Stirin pasta, salt, red pepper andcooking water as needed to reachdesired thickness.
  3. Serve toppedwith Parmesan and almonds.
  4. Self

Nutrition Facts

Calories437kcal
Protein12.27%
Fat37.46%
Carbs50.27%

Properties

Glycemic Index
71.63
Glycemic Load
19.41
Inflammation Score
-7
Nutrition Score
20.505652259873%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.38mg
Isorhamnetin
1.56mg
Kaempferol
3.78mg
Myricetin
0.1mg
Quercetin
7.16mg

Nutrients percent of daily need

Calories:437.28kcal
21.86%
Fat:18.54g
28.52%
Saturated Fat:3.22g
20.12%
Carbohydrates:55.99g
18.66%
Net Carbohydrates:50.73g
18.45%
Sugar:5.5g
6.11%
Cholesterol:4.25mg
1.42%
Sodium:318.33mg
13.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.66g
27.32%
Vitamin C:57.79mg
70.05%
Selenium:40.17µg
57.39%
Vitamin K:53.15µg
50.62%
Manganese:0.99mg
49.27%
Phosphorus:248.16mg
24.82%
Vitamin E:3.71mg
24.72%
Fiber:5.26g
21.04%
Magnesium:76.95mg
19.24%
Copper:0.35mg
17.37%
Potassium:607.47mg
17.36%
Vitamin B2:0.27mg
16.05%
Vitamin B6:0.3mg
15.03%
Calcium:149.2mg
14.92%
Folate:50.88µg
12.72%
Iron:1.98mg
11.01%
Zinc:1.59mg
10.62%
Vitamin A:529.48IU
10.59%
Vitamin B3:2.09mg
10.44%
Vitamin B1:0.15mg
10%
Vitamin B5:0.69mg
6.91%
Vitamin B12:0.08µg
1.25%
Source:Epicurious