The American Cancer Society’s “Great American Eat-Right Cookbook” features this pasta dish that highlights a vegetable high in folic acid, vitamins C and K and fiber. Broccoli is also one of the richest vegetable sources of calcium, iron and magnesium.
For quicker prep, buy bagged broccoli florets. For more cheese flavor and fewer calories, grate your own Parmesan cheese into a fine shred, so you get more coverage with less cheese.
½ pound penne pasta
5 cups broccoli florets or 1 (12-ounce) bag broccoli florets
¼ cup extra-virgin olive oil
10 garlic cloves, thinly sliced
½ cup reduced-sodium chicken broth
Grated zest of 1 lemon
Salt and freshly ground black pepper
¼ cup freshly grated Parmesan cheese
- Prepare penne according to package directions for al dente (just firm). Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside.
- Meanwhile, in a large skillet over medium-high heat, add oil. Sauté the garlic for 1 to 2 minutes, or until aromatic and beginning to color.
- Add broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and top with cheese.
Prep time: 15 minutes or less
Total time: 30 minutes or less
Nutritional information, per serving:
17 grams fat
5 milligrams cholesterol
135 milligrams sodium
50 grams carbohydrates
5 grams fiber
4 grams sugar
13 grams protein
This article appears in the fall 2015 issue of Cancer Care magazine.