The pasta with light and velvety broccoli cream is a light and tasty vegetarian first course.
The light and velvety broccoli cream is:
– a broccoli cream without béchamel;
– a broccoli cream without cheese;
– a broccoli cream without milk;
– a broccoli cream without cream.
A broccoli cream for light pasta based on water and without sauté.
An enveloping and delicate seasoning with an irresistible aroma.
Low-calorie and also suitable for children.
You can add a handful of chopped sun-dried tomatoes and crunchy crumbs for an extra touch.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Boiling, Stovetop
- Cuisine: Italian
Ingredients
- 5.64 oz whole grain mezze penne
- to taste broccoli (boiled Sicilian)
- sun-dried tomatoes (optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch garlic powder
- 1 shallot
- 2 whole dried red chilies
- 4 stems parsley
- 3.38 fl oz water (1.69 fl oz + 1.69 fl oz)
- 1/2 crouton (whole grain)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Chopper or Mixer
- 1 Pan with glass lid if possible
Preparation
Precautions for hyperglycemia | prediabetes and diabetes
– simple ingredients without unnecessary additions;
– light cooking without oil.
Clean the broccoli
Cut the broccoli into florets and slightly score the stems of the florets with a knife.
Place the florets in a colander and wash them carefully under running water.
* for a more thorough cleaning, soak the florets in water with a bit of baking soda for at least 20 minutes.Boiled Sicilian Broccoli
When boiling, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda to keep them a bright green color and cook for about 10 minutes to obtain soft broccoli perfect for blending or making into cream.Using a slotted spoon, carefully remove the broccoli florets and transfer them to a container.
Do not discard the cooking water, it will be needed for the preparation.
Pour into the mixer:
– a handful of sun-dried tomatoes [optional];
and chop.Pour into the mixer:
– the boiled broccoli florets;
– a pinch of salt;
– a pinch of pepper;
and blend until you get a smooth and homogeneous cream.In a pan heat a sprinkle of garlic powder and the halved shallot, a couple of whole dried red chilies, and some parsley stems to flavor.
Stew with 1.69 fl oz of water and turn off the heat.Remove the shallot, red chilies, and parsley stems from the pan.
Add the broccoli cream and mix.
If needed, adjust the salt and grind the pepper.
Prepare some crunchy crumbs; I crumbled half a whole grain crouton.
Cook the pasta in the broccoli cooking water if you saved it, rinse it under running water, and drain.
In the meantime, pour another 1.69 fl oz of water into the pan with the broccoli cream, heat and stir to incorporate until you get a homogeneous broccoli cream and velvety.
Pour the pasta into the pan with the light and velvety broccoli cream, drizzle with a bit of olive oil, and mix to coat well.
Plate it up.
Grind a bit more pepper.
Distribute the crunchy crumbs.Your pasta with light and velvety broccoli cream is ready.
Enjoy your meal!
The pasta with light and velvety broccoli cream is a first course – a source of carbohydrates – vegetarian and easy to balance by adding a protein source and vegetables, thus composing a balanced meal or single dish that helps keep blood sugar stable.
Storage, Tips, and Variations
The broccoli cream keeps in the fridge in an airtight container for 2 days.
For a tastier variant, add a handful of chopped black olives.
Use whole grain pasta to increase fiber content.
Use whole grain pasta to increase fiber content.
FAQ (Frequently Asked Questions)
The Sicilian Broccoli
The Sicilian broccoli is a typical variety from southern Italy.
Of deep green color, it belongs to the Cruciferous family and is highly appreciated because it has a milder odor and a more delicate taste compared to other broccoli varieties.
Choose small or medium, firm broccoli with bright green inflorescences, avoiding yellow and bloomed ones.
Typical varieties from southern Italy: Sicilian broccoli, Calabrian broccoli, and Apulian broccoli – called ramosi – green and rich in benefits, are very similar and generally referred to as southern broccoli.How to substitute Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
Can I steam the broccoli instead of boiling it?
Of course: steaming better preserves the nutrients.
