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Pasta with Olive Oil, Garlic, Lemon and Broccoli

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DELICIOUS

Description

Use a fibre-rich pasta that is low in sodium and cholesterol and taste this garlic, lemon and olive oil sauce with bright broccoli and zippy chili flakes.

Nutrition

Calories (per serving)570
Total Fat17 g27%
Saturated Fat2 g11%
Monounsaturated Fat10 g
Polyunsaturated Fat2 g
Trans Fat0 g
Cholesterol1 mg
Sodium189 mg8%
Potassium32 mg1%
Total Carbohydrate92 g31%
Dietary Fiber17 g66%
Sugars9 g
Protein21 g 43%

Ingredients

340 g fibre-rich Spaghetti (or other heart healthy pasta)
2 heads chopped broccoli (florets and stalk)
4 tbsp extra virgin olive oil
4 sliced (or minced) garlic cloves
1/2 tsp crushed red pepper flakes (optional)
2 tsp lemon zest
2 tbsp lemon juice
1/2 cup reserved pasta water
3 tbsp chopped fresh parsley
3 tbsp Italian seasoned breadcrumbs
Salt and pepper to taste.
grated parmesan cheese (to serve)
* Click to ingredient to choose one

Directions

1
Start by cooking pasta by following instructions on the container.
2
While pasta cooks heat a small non-stick pan over medium-high heat. Toast breadcrumbs by occasionally stirring. Once brown and aromatic, remove from heat and set aside.
3
In a bowl, whisk together, garlic, lemon juice, zest and olive oil. Season with salt and pepper.
4
In the last 90 seconds of pasta being ready, throw in chopped broccoli.
5
Before draining, reserve some pasta water. Drain pasta and broccoli.
6
Add reserved water to the olive oil mixture.
7
Add pasta and broccoli back into the pot and add the olive oil mixture and parsley. Toss to coat evenly.
8
When ready to serve, add breadcrumbs and Parmesan cheese and toss again.