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)

Instructions:
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.

Note:
-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
Cantaloupe
Parmesan cheese
Prosciutto
Whole wheat pasta
Pine nuts
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.

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Erin Marley serves as the Communications Director here at The Clubs. She's worked in the marketing, sales & communications industry for nearly 20 years. Originally from upstate New York, she graduated from SUNY Potsdam with a degree in English Writing. Recently she's become a Yoga fanatic, training with CCRP instructor Brenda Santoro. In her free time she moonlights as a sales representative for the Woodstock Inn Brewery out of NH.

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