Pasta Bari-style "alla Barese"

2 Reviews
100% would make this recipe again

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

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

Ingredients

2 1/2 cups broccoli, cut into florets 320 g
160 g gluten free/wheat free shells, or other short-cut pasta 2 1/2 cups
4 tsp olive oil 20 mL
1 clove garlic, minced or pressed
2 1/2 anchovy fillets, chopped 10 g
2/3 dried chili peppers, minced 0.4 g
6 mini-tomatoes (cherry, miniature or grape), cut in half 1/3 cup
1 pinch salt [optional] 0.2 g
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. Chop the anchovies, then add them to the skillet with stirring. Cook 2 min until they have broken apart and "melted". 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, then serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

340

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

61 g

20 %

Fibre

5 g

19 %

Sugars

2 g

Net Carbs

56 g

Protein

6 g

Vitamin A

28 %

Vitamin C

151 %

Calcium

6 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Manganese, Selenium, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Fibre, Potassium, Vitamin E
Source of  :
Calcium, Copper, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, 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 1 ½
Vegetables 1
Meat and Alternatives 0
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 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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