Wednesday, February 27, 2013

Penne con Broccoli

Made By: Ryan Noelle     February 27, 2013


   Hello Friends!  Yesterday was my birthday! In honor of, well... myself!  I decided to make a dish I always requested as a little girl, Penne con Broccoli.  Every year for my birthday when I was little I would ask to have rigatoni con broccoli.  I have made some substitutes, one being brown rice penne instead of regular rigatoni, to make this dish healthier and fuel for the body.  Trader Joe's where I got the brown rice pasta did not have brown rice rigatoni, so this is as close to it. To make this creamy garlic sauce I used white beans pureed.  The beans add fiber, protein and enhance the overall creaminess of the dish!   Also this dish is now gluten free.  What? How can that be it's pasta?  The noodles I used are an exciting find from Trader Joe's.  This is brown rice penne pasta.  Literally the ingredients are brown rice and water, making this dish gluten free.

      I hope all of you enjoy this pasta as much as I always did and still do.



Healthy Tidbits:  Gluten Free, Vegetarian, Low in cholesterol, High in dietary fiber, High in Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A & C.


Servings:   9  Size:  1 cup  Calories:  227  Fat:  2.2g  Carbs:  45g  Fiber:  3.7g  Protein:  7g  Sugar:  1.4g  Sodium:  252mg

Ingredients:

  • 1 package 16oz Brown rice Penne pasta, I use Trader Joe's
  • 1 can white beans
  • 1 onion diced
  • 4 cloves Garlic minced
  • 1/2 cup low sodium chicken broth
  • 1/2 cup noodle water (water after noodles have cooked in it)
  • 1/3 cup Freshly Grated Parmesan Cheese 
  • 2 tomatos diced
  • 1 broccoli head chopped into florets
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp rosemary
  • 1/2 tsp garlic powder




Get Cooking:

Start by bringing a large pot of water to boil.  When boiling add noodles and cook for 9 minutes.  While waiting for the water to boil and noodles to cook prepare the broccoli sauce.

In a separate deep pot/pan  add onions and sauté with tablespoons of water.  Cook the onion and if they are sticking add a tablespoon of water.  This is a way of softening onions without adding extra fat.  After onions are translucent add garlic.  Cook for an additional 2 minutes.  Now add the broccoli florets.  Cook until the green becomes more pronounced.  Continue adding tablespoon of water when needed.  Add the tomatoes next, and the spices.  Cook for 3 additional minutes.  In a food processor blend the white beans until they are a creamy texture.  Add these to the broccoli pan.  Also add the chicken broth.  Turn heat to low and simmer.  When noodles are done add 1/2 cup of noodle water to the broccoli sauce.  Drain noodles and add them to the broccoli sauce.  Add parmesan cheese and salt to taste.  Yum, Yum!

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