Pasta shells with broccoli & anchovies
A quick, tasty pasta dish that is low fat and a good source of vitamin C and folic acid too
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Super healthy
- Cook the broccoli in a pan of boiling water for 3 mins, then drain, reserving the cooking water. Cook the pasta in the same water as the broccoli according to pack instructions.
- Heat the oil in a pan, then fry garlic until lightly golden. Remove garlic, then set aside. Add anchovies, chilli and half a cup of pasta cooking water to the pan. Cook for 2 mins, until the liquid has reduced by half and the anchovies have broken down. Stir in the broccoli and a squeeze of lemon juice, then cook for 1 min, until the broccoli has warmed through. Drain the pasta then toss everything together. Serve scattered with parmesan.
Don't like anchovies?
Anchovies are preserved in brine, then stored in oil or salt. Pat them with kitchen paper to absorb excess oil before cooking. If using those packed in salt, rinse well first. You can replace the anchovies with tinned tuna.
Per serving
426 kcalories, protein 19g, carbohydrate 78g, fat 6 g, saturated fat 1g, fibre 6g, sugar 4g, salt 0,92 g
Recipe from Good Food magazine, February 2007.
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http://www.bbcgoodfood.com/recipes/3410/
http://www.bbcgoodfood.com/recipes/3410/
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Ingredients
- 1 large head broccoli , cut into small florets
- 400g orecchiette pasta
- 1 tbsp olive oil
- 3 garlic cloves , sliced
- 50g can anchovies in oil, drained and roughly chopped
- 1 large red chilli , deseeded and finely chopped or 1 tsp chilli flakes
- half a lemon
- parmesan shavings, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Super healthy
Ingredients
- 1 large head broccoli , cut into small florets
- 400g orecchiette pasta
- 1 tbsp olive oil
- 3 garlic cloves , sliced
- 50g can anchovies in oil, drained and roughly chopped
- 1 large red chilli , deseeded and finely chopped or 1 tsp chilli flakes
- half a lemon
- parmesan shavings, to serve
Per serving
426 kcalories, protein 19g, carbohydrate 78g, fat 6 g, saturated fat 1g, fibre 6g, sugar 4g, salt 0,92 g
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02 February 2008
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