Pasta with broccoli
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Best served immediately
- Egg free
- Low salt
- Vegetarian
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Ingredients
- 2 teaspoons olive oil
2 garlic cloves, crushed
4 spring onions or shallots, sliced finely
250 g broccoli, blanched and sliced
1/2 red capsicum, trimmed and finely sliced
60 g mushrooms, finely sliced
6 to 8 sun-dried or semi-dried tomatoes, roughly chopped (optional) or 1 tablespoon sundried tomato pesto (optional)
1/2 cup pine nuts
1/2 cup basil leaves, chopped
cracked black pepper
250 g dry pasta, cooked until just tender, in boiling water
2 teaspoons grated parmesan cheese, for topping
Cooking method
-
1. Blanch broccoli by plunging it into boiling water for 30 seconds then into icy cold water for a few minutes, then drain.
2. Heat the oil in a wok and stir-fry the garlic over a medium heat for 1 minute.
3. Add the spring onions, capsicum, broccoli and pine nuts and stir-fry for 3-4 minutes.
4. Add the mushrooms and cook for a further minute.
5. Add the sundried tomatoes, basil, and pepper.
6. Toss this mixture through the freshly cooked pasta and serve at once topped with Parmesan cheese.
Notes: Accompany with a fresh green salad.
Most of the standard dried varieties of wheat pastas do not contain egg - but always check the ingredients list to be certain. Use egg free pasta if you are preparing food for people with an allergy to egg.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 188.36g | 100.00g |
| Energy (kJ) | 1507.17kJ | 800.15kJ |
| Protein (g) | 13.85g | 7.35g |
| Total fat (g) | 12.33g | 6.55g |
| - Saturated fat (g) | 1.63g | 0.87g |
| - Polyunsaturated fat (g) | 5.07g | 2.69g |
| - Monounsaturated fat (g) | 4.63g | 2.46g |
| Cholesterol (mg) | 3.23mg | 1.71mg |
| Carbohydrate-available (g) | 45.12g | 23.95g |
| CarbohydrateSE (g) | 44.94g | 23.86g |
| - Sugars (g) | 1.89g | 1.00g |
| Water (g) | 103.83g | 55.12g |
| Dietary fibre (g) | 6.44g | 3.42g |
| Thiamin (mg) | 0.18mg | 0.09mg |
| Riboflavin (mg) | 0.30mg | 0.16mg |
| Niacin (mg) | 2.33mg | 1.24mg |
| Niacin equivalents (mg) | 4.89mg | 2.60mg |
| Vitamin C (mg) | 95.32mg | 50.60mg |
| Total folate (ug) | 104.10ug | 55.26ug |
| Total vitamin A equivalents (ug) | 121.86ug | 64.69ug |
| Retinol (ug) | 10.54ug | 5.60ug |
| Beta carotene equivalents (ug) | 668.18ug | 354.73ug |
| Sodium (mg) | 69.26mg | 36.77mg |
| Potassium (mg) | 493.82mg | 262.17mg |
| Magnesium (mg) | 64.56mg | 34.28mg |
| Calcium (mg) | 83.01mg | 44.07mg |
| Phosphorus (mg) | 273.54mg | 145.22mg |
| Iron (mg) | 1.95mg | 1.04mg |
| Zinc (mg) | 1.78mg | 0.94mg |
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This recipe was orginally published as:
Pasta with broccoli
Recipe publication date on: 12/16/2002
Last reviewed on: 20/11/2012
