Recipe: Broccoli, Garlic and Lemon Penne

OLYMPUS DIGITAL CAMERA

Broccoli, Garlic and Lemon Penne is an easy-to-prepare recipe from the American Cancer Society’s “Great American Eat-Right Cookbook.”

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.

Ingredients

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

Preparation

  1. 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.
  2. 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.
  3. 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.

Serves: 4
Prep time: 15 minutes or less
Total time: 30 minutes or less

Nutritional information, per serving:

395 calories

17 grams fat

5  milligrams cholesterol

135 milligrams sodium

50 grams carbohydrates

5 grams fiber

4 grams sugar

13 grams protein

 

cancercarefall15This article appears in the fall 2015 issue of Cancer Care magazine.

This entry was posted in cancer, community, recipe. Bookmark the permalink.