Orecchiette Pasta Bari-style "alla Barese"

3 Reviews
100% would make this recipe again

Ear-shaped pasta with a spicy broccoli, and garlic sauce.

«Orecchiette» are Apulia's (Southeastern Italian Region) proudest hand-made pastas. Also called «strascinate», from the Italian verb «to drag», because they used to be dragged with the thumb on a cutting board to obtain their characteristic ear-like shape.

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Preparation : 10 min Cooking : 15 min
270 calories/serving

Ingredients

1 2/3 cup broccoli, cut into florets 7.1 oz
3.5 oz orecchiette, shells, or other short pasta 1 cup
1 tbsp olive oil 0.5 fl.oz
1 clove garlic, minced or pressed
1/2 dried chili peppers, minced 0.1 oz
4 mini-tomatoes (cherry, miniature or grape), cut in half 1/4 cup
2 1/2 tbsp Romano cheese, or Parmesan, grated 0.4 oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli: clean and cut off the florets. Peel off any though skin of the stalks and cut them into small pieces. Blanch and drain the broccoli, then set aside, but keep them warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In the meantime, heat the oil in a skillet over medium heat. Gently sauté the minced or pressed garlic 1-2 min, with stirring, until soft taking care not to let it burn. Stir in the minced chili pepper then add the mini-tomatoes cut in half and the drained broccoli.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli. Adjust the seasoning, add the grated romano, then serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

270

Fat

7 g

11 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

200 mg

8 %

Carbohydrate

43 g

14 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

39 g

Protein

9 g

Vitamin A

17 %

Vitamin C

94 %

Calcium

8 %

Iron

9 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Manganese, Selenium, Vitamin C, Vitamin K
Good source of  :
Folacin, Magnesium, Vitamin A
Source of  :
Calcium, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 0
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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