Contributed By: bluther
Secrets of Fat-Free Cooking - H Rampello
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Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Italian
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree
Ingredients
8 oz Bow tie pasta
3 cups Fresh broccoli florets
2 teaspoons Crushed fresh garlic
1 lb Fresh plum tomatoes (6-7 medium), diced
1/4 cup Chicken or vegetable broth
1 1/2 teaspoons Dried Italian seasoning
1/2 teaspoon Crushed red pepper
1/4 cup Grated nonfat or reduced-fat Parmesan cheese
1 cup Nonfat ricotta cheese
Preparation
Cook the pasta almost al dente according to package directions. Two minutes before the pasta is done, add the broccoli to the pot. Cook until the broccoli turns bright green and is crisp-tender and the pasta is al dente. Drain well, return to the pot and cover to keep warm.
While the pasta is cooking, coat a large nonstick skillet with olive oil cooking spray and preheat over medium-high heat. Add the garlic and stir-fry for about 30 seconds, or just until the garlic begins to turn color.
Add the tomatoes, broth, Italian seasoning and red pepper to the skillet and reduce the heat to medium-low. Cover and cook, stirring occasionally, for 4 to 5 minutes, or just until the tomatoes are heated through and just beginning to soften.
Add the pasta and broccoli to the skillet, and toss to mix well. Remove the skillet from the heat, and toss in the Parmesan. Serve immediately, topping each serving with 1/4 cup of the ricotta.
Cook's Notes
Nutrition Information
Calories: 389
;
Total Fat: 8 g
;
Saturated Fat: 4 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 60 g
;
Protein: 20 g
;
Vitamin A: 2753 IU
;
Vitamin C: 103 mg
;
Calcium: 282 mg
;
Sodium: 255 mg
;
Iron: 4 mg
;
Fiber: 6 g