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- Stock Your Kitchen with Healthy Ingredients
- Tips for Eating Healthier
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- Plant-Based Beef Lentil Chili
- Broccoli, Garlic, and Lemon Penne
- Chicken Soup with Fire-Roasted Tomatoes & Hominy
- Chicken and White Bean Soup
- Crab Salad with Grapefruit, Avocado, and Baby Greens
- Cuban-style Black Beans and Rice
- Fusilli With Broccoli and Deconstructed Pesto
- Grilled Shrimp & Veggies with Balsamic Reduction
- Pearl Couscous "Tabbouleh"
- Rice Noodles with Shrimp, Bok Choy, and Mint
- Skillet Tilapia with Sautéed Spinach
- Snapper on White Beans with Tomatoes & Green Olives
- Spinach-Ricotta Stuffed Portobello Caps
- Tomato and Basil Frittata
- Turkey & Red Cabbage Tortillas With Chipotle Sauce
- Quick Entrees: Healthy in a Hurry
- Snacks and Dashboard Dining
- Tips for Eating Out
- Calorie Counter
- Controlling Portion Sizes
- Cut Calories and Fat, Not Flavor
- Low-Fat Foods
- Understanding Food Terms
Broccoli, Garlic, and Lemon Penne
For quicker prep, buy bagged broccoli florets. For more cheese flavor and fewer calories, grate your own Parmesan cheese with a Microplane grater, a small-holed handheld grater. It produces a finer shred, so you get more coverage with less cheese.
Serves: 4
Prep time: 15 minutes or less
Total time: 30 minutes or less
Ingredients
- ½ pound penne pasta
- 5 cups broccoli florets or 1 (12-ounce) bag broccoli florets
- ¼ cup extra-virgin olive oil
- 10 garlic cloves, thinly sliced
- ½ cup reduced-sodium chicken broth
- Grated zest of 1 lemon
- Salt and freshly ground black pepper
- ¼ cup freshly grated Parmesan cheese
Directions
- Prepare penne according to package directions for al dente (just firm). Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside.
- Meanwhile, in a large skillet over medium-high heat, add oil. Sauté the garlic for 1 to 2 minutes, or until aromatic and beginning to color.
- Add broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and top with cheese.
Broccoli is high in folic acid, vitamins C and K, and fiber. It’s also one of the richest vegetable sources of calcium, iron, and magnesium.
Per Serving
Calories | 395 |
Calories from Fat | 155 |
Total Fat | 17.0 g |
Saturated Fat | 3.0 g |
Trans Fat | 0.0 g |
Polyunsaturated Fat | 2.0 g |
Monounsaturated Fat | 10.7 g |
Cholesterol | 5 mg |
Sodium | 135 mg |
Total Carbohydrate | 50 g |
Dietary Fiber | 5 g |
Sugars | 4 g |
Protein | 13 g |
The Great American Eat Right Cookbook
Copyright ©2007 American Cancer Society.
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