Broccoli pasta is a nutritious pasta dish consisting of broccoli, pasta and various other ingredients like butter, garlic, onions, tomatoes, salt, pepper, cheese, dill or basil. The exact choice of ingredients varies with individual recipes, and many variations can be prepared such as Broccoli Shrimp Pasta and Broccoli Chicken Pasta. The dish is served as a starter or a side dish, often garnished with grated cheese or pine nuts. It is a good source of vitamins A and C, as well as calcium, folic acid and fiber, due to presence of broccoli.
Popular Methods of Preparation of Broccoli Pasta
Ingredients: Ingredients suggested by the broccoli pasta recipe include broccoli, pasta of one's choice, garlic, onions, tomatoes, olive oil, salt, pepper and herbs like basil and dill. Spinach, artichoke hearts, bell peppers or meats such as chicken or shrimp are also included in some variations.
Method of Preparation: Pasta is cooked in boiling salted water till al dente. Two to three minutes before the pasta is cooked, broccoli is added to the water, so that it is cooked but firm and bright green . Alternately, the broccoli can be sautéed. Meanwhile, garlic and onions are sautéed in heated oil along with seasonings such as salt and pepper, and these are tossed with cooked pasta and broccoli to make the dish, which is served hot. Some recipes may not involve sautéing but blending of cheese, garlic, seasonings and flavoring herbs such as basil in a food processor. Olive oil is poured into this mixture while the processor is still running, and this mixture is tossed with cooked pasta and broccoli.
Serving Suggestions
Broccoli Pasta is served warm, as an initial course or a side dish in a main course, and may be garnished with grated cheese, basil leaves, pine nuts or minced parsley.
Popular Broccoli Pasta Recipe Variations
- Angel Hair Pasta with Broccoli and Shrimp: This version is prepared by marinating shrimp in a mixture of salt, pepper, crushed garlic and olive oil. After a few hours of marinating in the refrigerator, the shrimp is mixed with butter and sautéed in heated oil in a pan. The shrimp is then mixed with pasta and broccoli which have been cooked al dente.
- Broccoli Chicken Pasta: This version is prepared by tossing skinless and boneless chicken breasts with Adobo seasoning, and then browning it in a pan containing heated oil in which garlic is first sautéed and then chicken is added. This chicken is mixed with cooked pasta and broccoli, and mayonnaise and pepper are stirred in, after which the contents are heated through and then served with a garnish of freshly grated Parmesan cheese.
- Broccoli and Three Cheese Pasta: This variant is made by sautéing garlic, yellow onions and broccoli florets in heated oil, and then adding in whipping cream and seasonings. This sauce is tossed with cooked pasta which has been mixed with grated Cheddar, Romano and Swiss cheeses.
Health and Nutrition Facts about Broccoli Pasta
Broccoli pasta is a nutritious dish packed with various essential nutrients. Broccoli is a very good source of vitamin A (beta carotene), vitamin C, calcium, folic acid and fiber. Vitamin C and beta carotene are powerful antioxidants which help in reducing risk of heart disease, cataracts and certain cancers. Calcium helps in building strong bones, while fiber content of broccoli includes both soluble and insoluble fiber, which help in maintaining healthy digestion. Pasta is a good source of folic acid, iron and B vitamins.
