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Recipe: Broccoli, garlic and rigatoniBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00374
Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.
1/3 pound rigatoni noodles
1 cup broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.
In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.
Nutritional analysis per serving
|Total fat||7 g||Total carbohydrate||60 g|
|Saturated fat||2 g||Dietary fiber||3 g|
|Monounsaturated fat||4 g||Protein||13 g|
|Milk and milk products||1/2|
|Grains and grain products||3|
|Dairy foods (low-fat or fat-free)||1/2|
|Fats and oils||1|