Sun-dried Tomato and Broccoli Pasta

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

Suggestions


Welcome to a delightful culinary adventure with our Sun-dried Tomato and Broccoli Pasta! If you're on the lookout for a vibrant, nutritious dish that will please both the palate and the eye, you've come to the right place. This recipe blends the rich flavors of sun-dried tomatoes with the wholesome goodness of whole-wheat pasta and fresh broccoli, creating a perfect harmony of taste and nutrition.

In just 45 minutes, you can whip up a meal that feeds four and is bursting with flavors that will tantalize your taste buds. Imagine the savory aroma of garlic and sautéed onions mingling in your kitchen, while the toasty crunch of slivered almonds adds an irresistible texture to each bite. The balsamic vinegar and maple syrup in the glaze provide a sweet and tangy contrast that will have you going back for seconds!

Not only is this dish a feast for the senses, but it’s also part of a healthy lifestyle, packed with protein, healthy fats, and enough carbohydrates to fuel your day. Whether you're serving it as a main course, a side dish, or a nutritious lunch, this Sun-dried Tomato and Broccoli Pasta is versatile enough to fit any occasion. So, roll up your sleeves, gather your ingredients, and let’s create a mouthwatering masterpiece that will impress family and friends alike!

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