Broccoli Cauliflower Parmesan Pasta [RECIPE]
Pasta can be a quick, satisfying weeknight meal. It can also be a great way to use up leftover vegetables. Broccoli and cauliflower work well here, but a number of other options can be easily substituted.
1 small head of broccoli, cut into florets
1 small head of cauliflower, cut into florets
4 tbsp olive oil, divided
½ tsp kosher salt
2 small yellow onions, cut in half and sliced lengthwise into strips
4 cloves of garlic, minced
Pinch of red chili flakes
1 pound whole wheat pasta, such as penne (white pasta can be used if whole wheat is unavailable)
¾ cup freshly grated parmesan cheese
½ cup pine nuts, lightly toasted, if desired (see note)
Place the broccoli and cauliflower florets in a sheet pan or baking dish and toss with 2 tbsp olive oil and salt and bake at 425 degrees for 25-35 minutes, or until golden and tender.
Sauté the onions with remaining 2 tbsp of olive oil in a large sauté pan on medium heat until they soften; add the garlic and red chili flakes and cook 1-2 minutes more, until garlic is lightly browned (be careful not to let the garlic burn or it will taste bitter).
Cook the pasta until al dente; strain the pasta, reserving about ½ cup of the water. Pour the pasta back into its cooking pot and place on low heat; add the water and roasted vegetables. Stir to combine ingredients. Toss with parmesan and pine nuts.
-To toast the pine nuts, place them in an ungreased sauté pan on medium heat until they turn golden brown (this should only take a few minutes).
Yield: 8 servings
NUTRITION INFORMATION PER SERVING:
CALORIES: 395 calories PROTEIN: 16 g SODIUM: 320 mg
CARBOHYDRATE: 53 g FIBER: 7 g (4 g using white pasta)
FAT: 16 g Sat Fat: 4.5 g
MAKE IT A MEAL
Entrée: 1 serving broccoli cauliflower parmesan pasta
Fruit: 2 cantaloupe slices (50 calories) wrapped with 1 slice of prosciutto cut in half (30 calories, ½ ounce total)
GROCERY SHOPPING LIST
1 head of broccoli and a head of cauliflower
2 small yellow onions
4 cloves garlic
Whole wheat pasta
Condiments: olive oil; salt; red chili flakes
USE OF LEFTOVERS
– Repurpose the leftover pasta by mixing 1-2 cups of it into a basic frittata recipe; cook as usual.