This recipe uses the ingredients found in pesto sauce in a fresh, less muddled way. Instead of blending herbs, nuts and cheese into a paste, here they are left in their individual states, so the flavors sing.
Cooking the garlic mellows it, and adding a little chicken broth replaces some of the oil traditionally used to make pesto.
8 ounces fusilli or other shaped pasta
12 ounces small broccoli florets
2 tablespoons olive oil
5 garlic cloves, minced
½ cup reduced-sodium chicken or vegetable broth
¾ cup chopped fresh basil
½ cup chopped fresh Italian parsley
2 tablespoons extra-virgin olive oil
¼ cup freshly grated Parmesan cheese
2 tablespoons pine nuts, toasted
Salt and freshly ground black pepper
Prepare the fusilli according to the package directions for al dente (firm, not mushy). About 2 minutes before the pasta is ready, add the broccoli. Reserve ¼ cup of the pasta water before draining.
Meanwhile, in a large skillet over medium heat, add the olive oil. Sauté the garlic for 1 minute. Add the broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Reduce the heat, add the pasta and broccoli, and stir until coated with sauce. Add the basil and parsley and stir to combine.
Transfer to a bowl and drizzle with the extra-virgin olive oil (if too dry, add a tablespoon or so of reserved cooking liquid). Top with the cheese and pine nuts. Season with salt and pepper.
Source: American Cancer Society
170 calories from fat
18 grams total fat
3 grams saturated fat
zero grams trans fat
4 grams polyunsaturated fat
11 grams monounsaturated fat
48 grams carbohydrates
12 grams protein
5 grams dietary fiber
130 milligrams sodium
4 grams sugar
Less than 5 milligrams cholesterol
This article is from the spring 2020 issue of Cancer Care magazine.