WHOLE-FAMILY PASTA WITH BROCCOLI AND CAULIFLOWER
Many children, especially picky eaters, love pasta loaded with plain butter--a dish that clearly earns low marks on the health scale. This great alternative adds fiber and protein with beans, which kids actually love!
Provided by ChefBillT
Categories Main Dish Recipes Pasta
Time 25m
Yield 6
Number Of Ingredients 11
Steps:
- Cook pasta in a large pot of salted boiling water 2 minutes less than directed on package. Drain.
- Meanwhile, cook garlic in oil in a large lidded pot over medium heat until golden, 3 to 4 minutes. Add broccoli and cauliflower and cook 1 minute. Stir in 1/4 teaspoon salt, and cook, covered, 3 minutes. Add broth, butter, beans, pepper, and remaining 1/4 teaspoon salt, and cook until beans are warm and sauce thickens slightly, about 5 minutes.
- Add pasta and cook, stirring, until heated through, about 1 minute. Sprinkle with cheese.
Nutrition Facts : Calories 387 calories, Carbohydrate 56.2 g, Cholesterol 16 mg, Fat 12.3 g, Fiber 14.8 g, Protein 15.4 g, SaturatedFat 4.5 g, Sodium 394.9 mg, Sugar 3.6 g
PASTA WITH BROCCOLI AND CAULIFLOWER
Pasta with Broccoli and Cauliflower Recipe - whole wheat pasta mingles with roasted broccoli and cauliflower, subtly flavored by sun dried tomatoes and providing lots of wholesome plant-based protein from white beans!
Provided by Nora from Savory Nothings
Categories Main Course
Time 43m
Number Of Ingredients 9
Steps:
- Bring a large pot of salted water to boil and cook the pasta according to package directions. Drain and set aside, saving 1/4 cup of cooking water.
- In a large sauté pan heat the oil over medium-high heat. Put the broccoli and cauliflower into the pan and roast for approximately 5 minutes. Add the garlic and roast for another 2 minutes before adding the sun dried tomatoes and white beans.
- After 1-2 minutes deglaze with the white wine. Add the cooked pasta with the reserved cooking water to the vegetables and gently toss together. Heat through and serve immediately.
Nutrition Facts : Calories 532 kcal, ServingSize 1 serving, Carbohydrate 91 g, Protein 27 g, Fat 9 g, SaturatedFat 1 g, Sodium 123 mg, Fiber 14 g, Sugar 9 g
PASTA PRIMAVERA WITH CAULIFLOWER SAUCE
If you're not using a high-protein pasta, you can double the protein per serving by adding 8 ounces cooked and sliced chicken breast. Double the sauce in Step 1 to keep the dish creamy.
Provided by EatAndRun
Categories Main Dish Recipes Pasta Pasta Primavera Recipes
Time 40m
Yield 4
Number Of Ingredients 14
Steps:
- Heat oil in a small saucepan over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is tender, 3 to 4 minutes. Stir in cauliflower and broth; bring to a boil. Reduce heat and simmer, covered, until tender, about 15 minutes. Uncover and let cool slightly. Transfer to a food processor. Add cheese, water, and black pepper. Cover and pulse until smooth.
- Meanwhile, cook pasta according to package directions, adding broccoli and bell pepper the last 5 minutes. Drain, reserving 1/2 cup cooking water.
- Return pasta mixture to pot and stir in cauliflower sauce. Heat through, stirring in reserved cooking water (if needed) to reach desired consistency. Garnish with basil, zest (if using), lemon juice, and additional cheese.
Nutrition Facts : Calories 295 calories, Carbohydrate 47.7 g, Cholesterol 7.2 mg, Fat 7.3 g, Fiber 10.8 g, Protein 14.9 g, SaturatedFat 2.4 g, Sodium 313.9 mg, Sugar 7.6 g
ALFREDO LASAGNA WITH BROCCOLI AND CAULIFLOWER
A creamy Alfredo-type sauce binds layers of pasta, vegetables, and cheeses in this vegetarian lasagna. No tomatoes allowed!
Yield Serves 8; 3/4 to 1 cup per serving
Number Of Ingredients 20
Steps:
- Preheat the oven to 375°F. Lightly spray a 2-quart casserole dish with cooking spray. Set aside.
- In a medium saucepan, whisk together the sauce ingredients except the Parmesan. Cook over medium-high heat for 4 to 5 minutes, or until the mixture thickens slightly (it will still be somewhat thin), stirring occasionally.
- Stir in the Parmesan. Remove from the heat. Set aside.
- In a medium bowl, stir together the ricotta, egg substitute, oregano, onion powder, and garlic powder. Set aside.
- If using fresh cauliflower and broccoli, in a medium saucepan, bring the water to a boil over high heat. Reduce the heat to medium high and cook the cauliflower for 2 minutes. Stir in the broccoli. Cook for 1 minute. Transfer to a colander. Drain well.
- Layer as follows in the casserole dish: half the sauce, 4 noodle halves, all the ricotta mixture, and the cauliflower and broccoli. Sprinkle with the roasted pepper and 1/2 cup mozzarella. Top with the remaining noodle halves, remaining sauce, and remaining 1/2 cup mozzarella. Cover the dish and place on a baking sheet in case the lasagna bubbles over.
- Bake for 30 minutes.
- Meanwhile, in a small bowl, stir together the topping ingredients. When the lasagna has baked for 30 minutes, sprinkle with the topping. Bake, uncovered, for 8 to 10 minutes, or until the topping is toasted and the noodles are tender. Remove from the oven and let stand for 5 to 10 minutes to make cutting easier.
- (Per serving)
- Calories: 184
- Total fat: 4.5g
- Saturated: 2.0g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.5g
- Cholesterol: 15mg
- Sodium: 278mg
- Carbohydrates: 20g
- Fiber: 2g
- Sugars: 7g
- Protein: 15g
- Calcium: 392mg
- Potassium: 377mg
- 1 starch
- 1 vegetable
- 1 1/2 lean meat
PASTA WITH BROCCOLI, CAULIFLOWER AND BEANS
I just saw this recipe on the Today Show website. It looks good, so I wanted to save it here. I would probably cut out some of the butter to make it a bit healthier.
Provided by MarlaM
Categories Beans
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Cook pasta 2 minutes less according to package time.
- Strain and reserve.
- While the pasta is cooking, in a large pot, brown garlic in olive oil over medium heat until golden, about 3 to 4 minutes.
- Add broccoli and cauliflower and cook 1 minute.
- Add a pinch of salt, stir, cover and cook for 3 minutes.
- Add stock, butter and white beans.
- Cook until the beans warm and the sauce slightly thickens, about 5 minutes.
- Add cooked pasta and heat through, about 1 minute.
- Adjust seasoning with salt and pepper.
- Plate into bowls and serve with Parmigiano-Reggiano cheese.
Nutrition Facts : Calories 701.6, Fat 15.9, SaturatedFat 5.1, Cholesterol 15.3, Sodium 129.7, Carbohydrate 125.4, Fiber 22.6, Sugar 4.2, Protein 21.5
BROCCOLI VEGGIE PASTA PRIMAVERA
Chock-full of veggies, this simple, colorful pasta makes a filling dinner. In smaller servings, it works equally well as a side dish. -Stephanie Marchese, Whitefish Bay, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Cook linguine according to package directions. , Meanwhile, in a large skillet, cook the broccoli, carrot and onions in butter for 3 minutes. Add the mushrooms, garlic, basil, salt and pepper; cook 1 minute longer. Add snow peas and wine. Cover and cook for 2 minutes or until peas are crisp-tender., Drain linguine; add to skillet and toss to coat. Sprinkle with cheese.
Nutrition Facts : Calories 376 calories, Fat 14g fat (8g saturated fat), Cholesterol 34mg cholesterol, Sodium 514mg sodium, Carbohydrate 49g carbohydrate (6g sugars, Fiber 5g fiber), Protein 13g protein.
ITALIAN BROCCOLI PASTA SALAD
"I've served this dish at our children's graduation parties, and everyone has asked for the recipe," Loretta Conrey notes from Cedar Rapids, Iowa. The chilled pasta salad is perfect for a picnic or potluck. Dressed with a light coating of reduced-fat salad dressing, it's chock-full of good-for-you cauliflower, carrot and broccoli bits.
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 10 servings.
Number Of Ingredients 11
Steps:
- Cook pasta according to package directions. Meanwhile, in a microwave-safe dish, combine the cauliflower, broccoli, carrot and water. Cover and microwave on high for 2-3 minutes. Immediately place vegetables in ice water. Drain and pat dry., Drain pasta and rinse in cold water. In a large bowl, combine the pasta, vegetable mixture, water chestnuts, olives and onion. In a small bowl, combine the salad dressing, dill and salt. Pour over salad and toss to coat. Cover and refrigerate until chilled.
Nutrition Facts :
WHOLE-WHEAT SPAGHETTI WITH BROCCOLI, CHICKPEAS, AND GARLIC
Combine nutty whole-spaghetti with heart broccoli and chickpeas for a healthier weeknight pasta.
Categories Bean Garlic Pasta Vegetable Sauté Vegetarian Quick & Easy Dinner Broccoli Chickpea Gourmet Quick and Healthy Vegan Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 main-course servings
Number Of Ingredients 9
Steps:
- Cook garlic and red pepper flakes in oil in a 12-inch heavy skillet over moderate heat, stirring, until garlic is golden, about 1 minute. Add broccoli and salt and cook, breaking up frozen chunks and stirring occasionally, until broccoli is thawed and crisp-tender, 5 to 7 minutes. Stir in chickpeas and cook until heated through.
- Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1/2 cup pasta cooking water, then drain pasta in a colander. Add pasta and reserved cooking water to broccoli and chickpeas in skillet and cook over moderate heat, tossing, until combined well. Serve drizzled with additional olive oil.
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