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This creamy pasta with broccoli recipe is a wonderful way to enjoy a hearty, nutritious meal that’s both simple to prepare and bursting with flavor. Perfect for a quick weeknight dinner or a comforting weekend meal, this dish combines tender broccoli, juicy cherry tomatoes, and a creamy sauce that will leave you satisfied every time.
Ingredients:
- 400 grams spaghetti
- Salt, to taste
- 3 garlic cloves, peeled and minced
- Olive oil, for sautéing
- 55 grams butter
- 1 head broccoli, cut into florets
- 2 onions, chopped
- 150 grams cherry tomatoes
- 1 chili pepper, chopped (optional for a spicy kick)
- 1 cup vegetable broth
- Black pepper, to taste
- Fresh parsley, chopped, for garnish
- 2 teaspoons Greek yogurt or sour cream
- 1 teaspoon ketchup
- 1 garlic clove, minced (for garnish)
Instructions:
- Cook Pasta: Bring a large pot of salted water to a boil. Add spaghetti and cook according to package instructions until al dente. Drain, reserving some of the pasta water for later use.
- Sauté Garlic: While the pasta cooks, heat olive oil in a large skillet over medium heat. Add the minced garlic and cook for 3-4 minutes until fragrant.
- Cook Vegetables: Add butter to the skillet. Once melted, add onions and cook until they begin to soften, about 5 minutes. Add broccoli florets and cherry tomatoes, cooking until the broccoli is tender-crisp and the tomatoes start to burst, about 5-7 minutes.
- Add Flavors: If using, stir in the chili pepper. Pour in the vegetable broth, and season with salt and black pepper. Bring to a boil, then reduce the heat and let simmer for 5 minutes.
- Combine Pasta and Sauce: Add the cooked spaghetti to the skillet. Toss well with the vegetable mixture, adding reserved pasta water as needed to loosen the sauce.
- Finish with Cream: Stir in Greek yogurt or sour cream and ketchup. Mix until the pasta is evenly coated with the creamy sauce. Adjust seasoning with additional salt and pepper if needed.
- Serve: Garnish with fresh chopped parsley and additional minced garlic. Serve hot and enjoy!
Tips:
- Pasta Water: Utilize the starchy pasta water to create a silky, smooth texture in the sauce.
- Serving Suggestion: Complement this dish with a side of crusty bread to soak up any extra sauce and a light salad for a balanced meal.
- Variations: Feel free to swap out spaghetti for any pasta you prefer, such as fettuccine or penne.
Nutrition Information:
Understanding the nutritional impact of the ingredients in this creamy pasta can help you appreciate how it fits into a balanced diet:
- Complex Carbohydrates: Pasta, especially if whole grain or whole wheat is used, provides complex carbohydrates that are essential for energy. They also offer dietary fiber, which is beneficial for digestive health.
- Vegetables: Broccoli is not only a fiber source but also includes vitamins A, C, and K, and compounds like sulforaphane, which have potential anti-cancer properties. Cherry tomatoes add antioxidants like lycopene, vitamin C, and potassium, which are good for heart health and skin.
- Healthy Fats: Olive oil is a source of monounsaturated fats, which are beneficial for heart health. Using olive oil instead of more saturated fats can help maintain healthy cholesterol levels.
- Dairy: The use of Greek yogurt or sour cream provides a creamy texture without the excess saturated fat typically found in cream-based sauces. Greek yogurt also adds a good amount of calcium and probiotics, which are beneficial for bone health and digestive health, respectively.
- Flavorings: Garlic not only enhances flavor without adding sodium or calories but also offers health benefits such as improved heart health and anti-inflammatory properties.
By incorporating these aspects into your diet, this creamy broccoli pasta becomes a delightful part of a healthful eating plan, providing a balanced mix of nutrients that support overall health while also satisfying your pasta cravings.