Broccoli, Garlic, and Lemon Penne

November 9, 2017Main Dishes, Recipes, Vegetarian

This pasta dish is packed full of flavor and nutrition. Broccoli is one of nature’s superfoods, loaded with nutrients such as calcium, folic acid, vitamin C, vitamin K, fiber, and iron. Use pre-cut, bagged or thawed, frozen broccoli to save on time. You could even add cooked chicken breasts to this dish to increase protein.

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

Directions

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.

Calories: 395, Total Fat: 17 g, Saturated Fat: 3 g, Trans Fat: 0 g, Sodium: 135

 

Recipe from the American Institute for Cancer Research.