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Light and Healthy Broccoli Pasta

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This Light and Healthy Broccoli Pasta is a quick, flavorful dish that combines fresh broccoli, garlic, red pepper flakes, and Parmesan cheese for a satisfying meal that’s light on calories but big on taste. It’s easy, nutritious, and ready in under 40 minutes.

  • Author: Tina
  • Prep Time: 10-15 minutes
  • Cook Time: 15-25 minutes
  • Total Time: 25-40 minutes
  • Yield: 4 servings
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Vegetarian

Ingredients

1 large broccoli head, trimmed into small pieces

2 tablespoons extra virgin olive oil

3 minced garlic cloves

¼ teaspoon crushed red pepper flakes

Salt and black pepper, to taste

12 ounces shell pasta

1 cup freshly grated Parmesan cheese

Instructions

  1. Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Transfer the broccoli to a bowl, reserving ½ cup of the broccoli cooking water for later.
  2. In a skillet, heat the olive oil over medium heat. Add the minced garlic and a pinch of red pepper flakes. Cook for 30 seconds, then add the cooked broccoli and reserved broccoli water. Season with salt and pepper and cook for about 10 minutes, stirring occasionally, until the broccoli becomes soft enough to mash easily.
  3. In the same pot used for the broccoli, cook the pasta according to package instructions. Drain the pasta, saving some of the cooking water for the sauce.
  4. Add the drained pasta to the skillet with the broccoli mash. Stir in the freshly grated Parmesan cheese, mixing everything together. If the sauce is too thick, add a splash of the reserved pasta water to adjust the consistency.
  5. Taste the pasta and adjust with additional salt and pepper if needed. Serve hot and enjoy!

Notes

  • Swap the broccoli: Cauliflower, broccolini, or Brussels sprouts are great alternatives. Cook until tender-crisp.
  • Use different pasta: Fusilli, rotini, or bow ties work well. For a healthier option, try whole wheat or chickpea pasta.
  • Cheese alternatives: Pecorino Romano or Grana Padano can substitute Parmesan. For dairy-free, try nutritional yeast.
  • Storage: Leftovers can be stored in an airtight container for up to 4 days. Reheat with a splash of water or olive oil.

Nutrition

Find it online: https://cheftinaskitchen.com/light-and-healthy-broccoli-pasta/