Low calories pasta with broccoli sauce
Updated: Apr 18
There are basically two reasons why you should try this pasta:
1) It's nice
2) It's guilt free
I am not a nutritionist so I don't know exactly how many calories it has but I do know that this dish is super healthy for you: carbs + fibres + vegetables protein + healthy fats from the olive oil = the perfect after workout dinner for everybody, including vegetarians and vegans.
I don't eat pasta everyday like Italian are supposed to in the classic stereotype of the traditional girl. I enjoy it once a week because, let face it, it would make me fat. Anybody else questioning that, it's wrong. Pasta is a highly processed food and it has to be eaten with moderation, like everything that contains white flour. I don't want to give up on having it as it is part of my culture and I just basically love it, but it is not a good habit to have it more than once a week (unless you are a professional sport and you require loads of carbs everyday).
The best way to have a satisfying meal and enjoy it is with a vegetable based sauce. This make things more fun, it gives us endless recipes to play with and it makes it more balanced.
It was one of those evening again: came home from work, it was my turn to cook, nothing exciting in the fridge, we had meat the day before so we really want to have something vegetarian so I came up with the idea of a broccoli sauce.
Super quick, because I didn't even steamed them: I literally tossed in a pan while the pasta was cooking and after, while the stems where still quite hard I blended it with some pasta sauce.
To all the lazy people of there: if this is not your favourite healthy pasta recipe I don't know what can be. Seriously, if you don't know how to cook this is a good one to start with and practice a bit.
But let's have a look step by step:
Ingredients for 2:
-1 big broccolo
-Pasta 250gr (the short one is better for this kind of sauce so I would opt for penne or fusilli or farfalle)
-Extra virgin olive oil
-2 cloves of garlic
-Put on the water for the pasta first, the sauce will require the same time it will take for the pasta to be ready (it doesn't matter the method: you might prefer pouring the water directly on the stove to warm or using the kettle)
-Pour a tablespoon extra virgin olive oil into a large pan and add the crushed chilli and two garlic cloves to warm up. Let the aroma release from them for a couple of minutes.
-Chop the broccoli into small florets and add them into the pan with half glass of water and let it cook covered with a lid for 10 minutes
-When the pasta water is boiling, add some salt, stir with a ladle and toss the pasta in. Let it cook using the timing written on the packaging but I always cheat and drain it 1 minute before. Prior that set aside a cup of pasta water.
-Spare a couple of broccoli floret to garish the dish
-Blend the broccoli with some pasta water (not too much as it will be too watery otherwise) and another tablespoon of oil.
-Add the pasta to the sauce on the stove for a final round on high heat for 60 seconds just to mix well all the flavours (it will help as well if you ended up adding too much water as it will have the chance to dry a bit)
-Enjoy a good pasta dish and don't forget to add the floret you set aside on top!
If you don't mind about calories, just add some cheese on top (it could be cheddar, ricotta secca or parmesan).
I hope you guys liked my recipe and let me know if you will try it!
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Have a lovely weekend!
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Check another of my pasta recipes here: