Makes 4 servings
Prep: 10 minutes
Cook: 25 minutes
- 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
- In a large pot of boiling water, blanch broccoli for about 5 minutes.
- Drain, and set aside.
- Heat olive oil in a large skillet over medium heat.
- Sauté garlic until lightly golden, being careful not to burn it.
- Add the broccoli and sauté, stirring occasionally, for about 10 minutes. (Broccoli should be tender yet crisp to the bite)
- Meanwhile, cook cavatelli in a large pot of boiling salted water for 8 to 10 minutes, or until al dente.
- Drain, and place in a large serving bowl.
- Toss with the broccoli, and season with salt and hot pepper flakes.
- Serve with parmesan cheese.
Note 2: Add sliced black olives and anchovies to the broccoli when you sauté it with the garlic.
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.
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