The pasta with light and velvety broccoli cream is a light and tasty vegetarian main 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 light broccoli cream for pasta based on water and without sautéing.
A wrapping and delicate dressing with an irresistible scent.
Low-calorie and suitable for children as well.
You can add a handful of chopped sun-dried tomatoes and crunchy crumbs for an extra touch.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Boiling, Stovetop
- Cuisine: Italian
Ingredients
- 160 g whole wheat penne rigate
- 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 chili peppers
- 4 stems parsley
- 100 ml water (50 ml + 50 ml)
- 1/2 whole wheat bread crostino (optional)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Food Processor or Blender
- 1 Pan with lid preferably glass
Preparation
Hyperglycemia, Prediabetes, and Diabetes Measures
– simple ingredients without unnecessary additions;
– light cooking without oil.
Clean the broccoli
Cut the broccoli into florets and slightly score the stems with a knife.
Place the florets in a colander and rinse thoroughly 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 a cream.Using a slotted spoon, delicately remove the broccoli florets and transfer them to a container.
Do not discard the cooking water, as we will need it for the preparation.
Pour into the blender:
– a handful of sun-dried tomatoes [optional];
and chop.Pour into the blender:
– the boiled broccoli florets;
– a pinch of salt;
– a pinch of pepper;
and blend until smooth and creamy.In a pan, heat a sprinkle of garlic powder and the halved shallot, a couple of whole dried red chili peppers, and some parsley stems for flavor.
Sauté with 50 ml of water and turn off the heat.Remove the shallot, red chili peppers, and parsley stems from the pan.
Add the broccoli cream and mix.
If necessary, adjust salt and grind the pepper.
Prepare crispy crumbs, I crumbled half a whole wheat bread crostino.
Cook the pasta in the broccoli cooking water if you have kept it, rinse under running water and drain.
Meanwhile, add another 50 ml of water to the pan with the broccoli cream, heat and mix until you obtain a smooth and velvety broccoli cream.
Add the pasta to the pan with the light and velvety broccoli cream, drizzle with a thread of olive oil and mix well.
Plate.
Grind a bit more pepper.
Distribute the crispy crumbs.Your pasta with light and velvety broccoli cream is ready.
Enjoy your meal!
The pasta with light and velvety broccoli cream is a carbohydrate-rich vegetarian main course that is easy to balance by adding a protein source and vegetables to compose a balanced meal or single dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
The broccoli cream keeps in the fridge in an airtight container for 2 days.
For a more flavorful variant, add a handful of chopped black olives.
Use whole wheat pasta to increase fiber content.
Use whole wheat pasta to increase fiber content.
FAQ (Questions and Answers)
Sicilian Broccoli
The Sicilian broccoli is a typical variety from southern Italy.
With a deep green color, it belongs to the Cruciferous family and is highly appreciated because it has a milder odor and a more delicate flavor compared to other broccoli varieties.
Choose small or medium-sized broccoli, firm with bright green florets, 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 replace Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
Can I steam the broccoli instead of boiling it?
Sure: steaming maintains the nutrients better.
