Broccoli stems, when prepared correctly, taste great in this healthy pasta dish!
- Posted on Dec 28, 2014
There is no reason to toss broccoli stems—just peel away the tough skin and get ready for a pleasant, sweet, and tender broccoli-stalk surprise! I like to shave the stalks into thin ribbons and toss them with fettuccine. It adds vitamin-rich volume and bulk.
|2 med. heads of broccoli, florets removed (save|
for another time) and stems reserved
|Zest and juice of ½ lemon|
|8 oz. fettuccine (whole-grain, if available)||¼ c. low-sodium chicken or vegetable broth|
|3 Tbsp. olive oil||1 c. halved grape or cherry tomatoes (quartered, if very large)|
|3 garlic cloves, very finely chopped or pressed through a garlic press||1 tsp. kosher salt|
|¼ tsp. red pepper flakes||½ c. grated Parmesan cheese|
1. Set the broccoli stems on a cutting board. Use a vegetable peeler to peel away the tough outer layer of skin, then use the peeler to shave long, thin ribbons from the stalks (about 2 cups total).
2. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Drain the pasta in a colander and reserve ¼ cup of the pasta water.
3. Heat the olive oil in a large, deep skillet over medium-high heat. Add the garlic and red pepper flakes and cook, stirring often, until they are fragrant, about 1 minute. Stir in the lemon zest and broccoli ribbons and cook, stirring occasionally, until the ribbons are tender, 1 to 2 minutes.
4. Reduce the heat to low and stir in the chicken broth, lemon juice, tomatoes, and salt. Add the fettuccine and toss to combine, stirring in some pasta water to loosen the sauce if needed. Stir in ¼ cup of the Parmesan cheese. Divide the pasta among 4 bowls and serve sprinkled with the remaining ¼ cup cheese.
Nutritional Information: Calories: 400; Fat: 16g; Dietary Fiber: 7g; Sugars: 5g; Protein: 17g.
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This recipe is excerpted with permssion from Supermarket Healthy: Recipes and Know-How for Eating Well Without Spending a Lot (Clarkson Potter, 2014).