"Orecchiette" Pasta with Broccoli

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Ear-shaped pasta with broccoli in a garlic sauce.

This is one of endless versions of the «Orecchiette alla Barese», which always entail a sauce with either broccoli or broccoli rabe, garlic, and olive oil. Optional ingredients may be added in countless combinations.

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

Ingredients

3 cups broccoli, cut into florets 14.5 oz
5.7 oz orecchiette, or other short pasta 1 2/3 cup
4 tsp olive oil 0.7 fl.oz
2 cloves garlic, minced or pressed
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 without letting it burn. Add the drained broccoli and pepper.
  4. Pour the drained pasta into the pan and mix with the seasoned broccoli. Adjust the seasoning. Serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

400

Fat

8 g

13 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

250 mg

11 %

Carbohydrate

69 g

23 %

Fibre

6 g

25 %

Sugars

3 g

Net Carbs

63 g

Protein

14 g

Vitamin A

25 %

Vitamin C

183 %

Calcium

7 %

Iron

15 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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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