Side Dishes

 

 

Penne à la Broccoli 

Print Friendly 

Description:
This is one of the fastest and easiest main dishes to make. It's full of flavor and quick - it also has the cancer-fighting protection of broccoli.
Broccoli nutrition facts are astounding. Broccoli is a member of the cruciferous family of vegetables that includes cauliflower, cabbage, turnips, rutabaga, kale, bok choy, Brussels sprouts and mustard greens.The nutritional value of broccoli combined with its low calories make this vegetable a must have on any healthy eating plan. There is a high level of vitamin C in broccoli. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber. It's also loaded with carotenoids - antioxidants that are thought to help with weight loss.
Broccoli helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.
There is strong evidence that broccoli may reduce the risk of heart disease. It is an antioxidant and helps with stress. Broccoli also lowers the incidence of cataracts and is considered energy boosting. Its high calcium content builds bones.


Ingredients:
16 oz penne or other hearty pasta, uncooked
Large bunch of broccoli
1 tablespoon extra-virgin olive oil
Several cloves of garlic, chopped or mashed
1/2 cup water
Salt to taste
Red pepper flakes (optional)
Grated Parmesan cheese (optional)


Directions:
1. Cook the pasta in rapidly boiling water until al dente.

2. Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces.

3. Separate the flower of the broccoli into bite-sized pieces.

4. Place the broccoli in a colander and rinse under cold running water. Put it in a saucepan with the olive oil, garlic, water and salt. Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than 5 minutes. Remove the lid and boil off most of the remaining liquid.

5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired.


Servings: 4


Nutrient Information:
Calories: 504.6 Protein: 17.4 grams Fat: 5.8 grams Saturated Fat: 0.8 grams Monounsat Fat: 2.8 grams Polyunsat Fat: 1.3 grams Carbohydrate: 95.4 grams Fiber: 7.4 grams Cholesterol: 0.0 mg Vitamin A: 956.0 IUVitamin E: 0.9 mg/IU Vitamin C: 59.7 mg Calcium: 63.3 mg Magnesium: 74.3 mg


Special Diet: Vegetarian, High Protein, High Fibre


Category: Side Dishes

Submitted By: OK In Health



Previous 8 9 10 11 12 13 14 15 16 17 Next
Connect with Us
facebook    twitter

Ferlow botanicals - natural products


Wellness Tip
Turmeric, More than a Spice
Turmeric is a spice commonly used in foods such as curry powders, mustards and cheeses. New evidence suggests that its active ingredient, curcumin, might prevent or treat some diseases. The National Institutes of Health is recruiting patients for clinical trials to test curcumin against pancreatic cancer, multiple myeloma (a form of cancer), Alzheimer's and colorectal cancer. Curcumin is not thought to be toxic but high doses or long-term use may cause indigestion. Stay tuned for future updates.


Maria’s Ireland Itinerary Planning Services


Wellness Directory
Celtic Wisdom Keeper, Healer and Intuitive Readings with Maria O'Farrell Carr, AEP
Specialty: Angel Empowerment Practitioner
Maria is a very powerful and gifted healer, Celtic Wisdom Keeper, Angel & Fairy Card Reader and medical intuitive. Maria works a Expos and with clients thru Skype or by phone
View Details


Maria's Ireland Sacred Tours


Event
Celtic Angels Ireland Tour with Maria - May 25th, 2020
Date: May 25, 2020
Location: Ireland
This unique fun tour is hosted by Irish Guide Maria O’Farrell Carr and Canada’s AEP Cindy Smith. This is a registered bonded tour by K. Banks Travel - BC Reg# 2776-4
View Details


Ireland Sacred Druide Tour 2020


Article
Avoiding Christmas Chaos
Navigating the Christmas Party scene while remaining gluten free- Whether it’s your first or twenty first Christmas eating gluten free there are always things that come up at this time of year that require a little preplanning. School Christmas parties, cookie exchanges and workplace staff Christmas parties are being booked and menus decided. How will you navigate your way successfully through this season while keeping to your gluten free diet?
Full Article


Maria's Ireland Sacred Tours


Recipe
Parmesan Chicken Cutlets
Category: Chicken
Description: Chicken meat is rich in protein - which is essential for growth and cell
repair - and low in fat. It also provides important B vitamins. Garlic can be very good for your health and immunity. Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.
People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the chicken breast, which has less than half the fat of a trimmed Choice grade T-bone steak. The fat in chicken is also less saturated than beef fat. However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken is best skinned before cooking.
You may add some extra vegetables to this dish by placing the cooked chicken on top of rice or vegetables
Full Recipe


Maria's Ireland Sacred Tours