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Pasta with Broccoli, Tomatoes & Anchovy Sauce

:  January/February 1999

Your rating: None Average: 3 (1 vote)

Marine theme: A touch of anchovy makes broccoli and pasta sing. To make it a meal, begin with an arugula salad tossed with lemon vinaigrette.


READER'S COMMENT:
"Deee-licious. We really like the flavor the anchovies add to this dish. Simple and tasty. "
Pasta with Broccoli, Tomatoes & Anchovy Sauce Recipe

Makes: 6 servings, about 1 2/3 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/2 pounds broccoli
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons anchovy paste
  • 1/4 teaspoon crushed red pepper
  • 1 28-ounce can whole tomatoes, chopped, juice reserved
  • Salt & freshly ground pepper, to taste
  • 12 ounces whole-wheat spaghetti, or linguine
  • 6 tablespoons freshly grated Parmesan cheese

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Preparation

  1. Put a large pot of salted water on to boil.
  2. Cut broccoli florets from stems and cut them into 1-inch pieces. Peel, halve and slice stems.
  3. Heat oil in a large skillet over medium heat. Add garlic, anchovy paste and crushed red pepper. Cook, stirring constantly, until garlic is fragrant, about 1 minute. Add broccoli stems, tomatoes and their juice and bring to a simmer; cook, stirring occasionally, until thickened, 12 to 15 minutes. Add broccoli florets; cover and cook until tender, 5 to 10 minutes more. Season with salt and pepper.
  4. Meanwhile, cook pasta until al dente, 9 to 10 minutes. Drain and transfer to a large bowl; toss with sauce. Serve immediately, sprinkled with Parmesan.

Nutrition

Per serving: 176 calories; 5 g fat ( 1 g sat , 2 g mono ); 8 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 10 g protein; 7 g fiber; 382 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (30% dv), Fiber (28% dv), Selenium (23% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 fat


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Recipe Categories

Type of Dish
Pasta
Main dish, Other
Ethnic/Regional
Italian
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Total Time
45 minutes or less
Servings
6
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Everyday favorites
Publication
January/February 1999
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