Tenderstem Broccoli Pasta

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Tenderstem Broccoli Pasta
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
1739
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,739 cal.(83 %)
Protein62 g(63 %)
Fat25 g(22 %)
Carbohydrates311 g(207 %)
Sugar added0 g(0 %)
Roughage26.9 g(90 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.6 mg(47 %)
Vitamin K109.7 μg(183 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin20.8 mg(173 %)
Vitamin B₆1.1 mg(79 %)
Folate217 μg(72 %)
Pantothenic acid2.6 mg(43 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C81 mg(85 %)
Potassium1,545 mg(39 %)
Calcium254 mg(25 %)
Magnesium300 mg(100 %)
Iron9 mg(60 %)
Iodine19 μg(10 %)
Zinc7.7 mg(96 %)
Saturated fatty acids4.7 g
Uric acid330 mg
Cholesterol6 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
7 cups dried Penne
3 cups purple, sprouting Broccoli
1 onion (thinly sliced)
8 cherry Tomatoes (halved)
3 Tbsps Pine nuts
3 Tbsps Golden raisins
4 Tbsps olive oil
salt
freshly ground Black pepper
2 Tbsps black Olives
To garnish
½ cup Parmesan
1 Tbsp thyme
How healthy are the main ingredients?
BroccoliPine nutsraisinsolive oilOliveParmesan
Preparation

Kitchen utensils

1 Non-stick pan, 1 Slotted spatula, 1 Bowl, 1 Tablespoon, 1 Fork, 1 Large knife, 1 Cutting board, 1 Plate, 1 Paper towel

Preparation steps

1.
Cook the pasta in a pan of boiling salted water according to the packet instructions. Pour a little of the pasta water over the sultanas in a small bowl and leave to soak for 5 minutes.
2.
Cook the broccoli in a pan of boiling salted water for 5-7 minutes until tender.
3.
Heat the oil in a large frying pan and gently cook the onion for 3-4 minutes. Add the tomatoes, pine nuts and drained sultanas and cook gently until the onion and tomatoes are softened and the pine nuts are lightly browned.
4.
Add the broccoli to the pan and briefly toss everything together.
5.
Drain the pasta, return it to the cooking pan and add the broccoli mixture and olives. Toss together and season to taste with salt and black pepper.
6.
Put into warm serving dishes and shave the cheese over the top. Sprinkle with thyme and serve immediately.