Good Mood Food #06 – Broccoli

GMFood Broccoli and Cavatelli

Makes 4 servings

Prep: 10 minutes
Cook: 25 minutes

Shopping List:

  • 1 head fresh broccoli, cut into florets
  • 40 ml or 2 tablespoons and 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 225 gr or ½ pound cavatelli pasta
  • 2 gr or ¼ teaspoon salt
  • ½ gr or ¼ teaspoon crushed red pepper flakes
  • 3 gr or 2 teaspoons grated Parmesan cheese

TO MAKE:

  1. In a large pot of boiling water, blanch broccoli for about 5 minutes.
  2. Drain, and set aside.
  3. Heat olive oil in a large skillet over medium heat.
  4. Sauté garlic until lightly golden, being careful not to burn it.
  5. Add the broccoli and sauté, stirring occasionally, for about 10 minutes. (Broccoli should be tender yet crisp to the bite)
  6. Meanwhile, cook cavatelli in a large pot of boiling salted water for 8 to 10 minutes, or until al dente.
  7. Drain, and place in a large serving bowl.
  8. Toss with the broccoli, and season with salt and hot pepper flakes.
  9. Serve with parmesan cheese.

cavatelliNote 1: Cook the pepper flakes in with the garlic and oil to infuse the flavor into the oil.

Note 2: Add sliced black olives and anchovies to the broccoli when you sauté it with the garlic.

ENJOY !

broccoli-largeAmount Per Serving Main recipe.
Calories: 317
Total Fat: 10.3g
Cholesterol: < 1mg
Sodium: 234mg
Total Carbohydrates: 47.6g
Dietary Fiber: 3.8g
Protein: 10.2g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only a serving max !

PDF of this recipe: 20150326-GMF-Broccoli-Cavatelli

Number 6 of the 20 Healthiest Foods on Earth
The quintessential healthy food, broccoli has often been referenced as a good side item to add to any meal to health things up. Just as long as you don’t smother it in butter or cheese it’s able to retain it’s healthy effects. Steam it up to lock in the flavor, make it easier to eat, and retain as many nutrients as possible. There are only a few buying options when it comes to broccoli, you can get it fresh from the produce aisle or find it in the frozen vegetables section. Either way, opting for organic is a great idea on this one.

Benefits
The fiber in broccoli will help keep things in order, digestively speaking, and it is a good non-dairy source of calcium. The Vitamin C that one serving contains is all that you need for the day, and this will help your body stave off illnesses. The Vitamin K it has doesn’t get much press but is important if you want to keep your bones healthy. It’s great for your eyes and your heart, and can even help to keep cancer away.

Vitamin Breakdown per 100g – Raw
Vitamin C – 150% of your daily recommendation, so you’re more than covered.
Vitamin B6 – 10% of what you need to keep your metabolism strong.
Fiber – 2.6g – May not seem like a lot, but it’s a tenth of your daily needs.

PDF of these 20-Healthiest-Foods-on-Earth

4 thoughts on “Good Mood Food #06 – Broccoli

    1. A few weeks ago I had a post on 25 healtiest produce, which resulted in the GMF series, each week a new recipe will be online in the same order as the list. Thursday Recipe is now running for almost eight years, each year I think about quiting… and then I start over again. Thanks for your comment, I’ll check out your website soon.

  1. Very simple and tasty esp. with the olives. Kalamata are my favorite. I never had cavatelli before. I definitely gonna try this one. 🙂

  2. That’s impressive! Eight years! I’m thinking of taking a sabbatical, so I can put together a hard copy of some of my material, for posterity, I guess. I still have to do the definitive post on fats and oils and have some other bits and pieces dangling. We’ll see how it goes.

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