Fast and Filling Broccoli Walnut Pasta

Fast and Filling Broccoli Walnut Pasta

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Love pasta but feel guilty eating it? Here’s a great way to understand portion sizes and still be able to enjoy the foods you love. And you can alter this dish (serves 4) to please vegetarians and meat lovers alike.

Ingredients

  • 2 cups broccoli florets, bite size
  • 1 tablespoon olive oil
  • ½ small onion, chopped into small pieces
  • 2 cloves garlic, minced
  • ½ cup chicken or vegetable broth, low-sodium
  • ½ teaspoon tarragon
  • ½ cup chopped walnuts
  • 8 oz fusilli, bowtie, other small pasta
  • 2 oz goat cheese, crumbled
  • dash of salt and pepper to taste

Directions

  1. Heat water for pasta and cook according to directions.
  2. Chop broccoli and microwave for two minutes. Run under cool water and set aside.
  3. Sauté onion and garlic in olive oil until translucent, 3-5 minutes. Add broccoli, tarragon, broth, walnuts, salt, and pepper.
  4. Stir and cover over low heat for 5 minutes or until tender.
  5. Add cooked pasta to the broccoli mixture and heat thoroughly. Toss with crumbled cheese and serve.

Per serving: 302 calories, 14 gm protein, 21 gm carbohydrate, 19 gm fat, 5 gm sat, 6 mg mono, 32 mg cholesterol, 3 gm fiber, 217 mg sodium

THE SEASONED COOK You can substitute 8 ounces of chicken or shrimp for the cheese and then use Parmesean or Asiago cheese as a garnish only. Use whole wheat pasta for a whole grain option.

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