Farfalle with Broccoli and Nuts Recipe

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Farfalle with Broccoli and Nuts Recipe

(High-Fiber Recipe)

Ingredients:  Serves 4

14 oz (400 g) broccoli, trimmed and divided into florets

1 tablespoon olive oil

2 cloves garlic, peeled and finely chopped

2 lb (900 g) ripe tomatoes, peeled, de-seeded and chopped

2 level tablespoons seedless sultanas, chopped

level teaspoon cayenne pepper

2 oz (60 g) pine nuts or chopped blanched almonds

3 level tablespoons chopped fresh parsley

10 oz (275 g) farfalle

1 oz (30 g) grated Parmesan cheese

 

Method:

Simmer the broccoli in a little unsalted water in a covered saucepan for 4-5 minutes, until just beginning to soften.  Rinse with cold water and drain.  Heat the oil in a large frying pan and cook the garlic in it over a moderate heat for about 2 minutes, or until golden.  Stir in the tomatoes, sultanas and cayenne pepper and cook, uncovered, for 15 minutes.  Add the nuts and parsley and cook for a further 5 minutes.  Meanwhile, cook the farfalle, drain and spread in a warmed serving dish.  Stir the broccoli into the tomato sauce and heat through for 2-3 minutes.  Pour the sauce over the farfalle and sprinkle with the Parmesan just before serving.  A crunchy side salad of celeriac in a lemon dressing balances the sweet tomato sauce.

 

Note:  This attractive dish with its tightly budded broccoli florets and butterfly pasta is a rich source of fiber.

 

Nutrient Value Per Serving:

505 g calories

18 g total fat (3 g saturated fat)

70 g carbohydrates

0 added sugar

8 g fiber

185 mg sodium

 

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