Pasta with Broccoli, Tomatoes & Anchovy Sauce

From EatingWell: January/February 1999 — Subscribe Now!

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.

Pasta with Broccoli, Tomatoes & Anchovy Sauce Recipe

6 servings, about 1 2/3 cups each

Active Time: 10 minutes

Total Time: 40 minutes

Nutrition Profile

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

Preparation

Put a large pot of salted water on to boil.
Cut broccoli florets from stems and cut them into 1-inch pieces. Peel, halve and slice stems.
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.
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; 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).

1 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 fat