garlicky fusilli, broccoli, SDT

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* Exported from MasterCook *

 

Garlicky Fusilli with Broccoli and Dried Tomatoes

 

Recipe By :Evelyn Tribole 2000

Serving Size : 4 Preparation Time :0:00

Categories : Pasta

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

12 ounces dried fusilli

or rotini or any curly pasta

4 ounces oil packed sun dried tomatoes

12 garlic cloves -- chopped

1/4 teaspoon crushed red pepper flakes

4 cups tiny broccoli florets

3 large tomatoes -- chopped

1/3 cup chopped fresh basil

1/4 teaspoon salt

1/2 cup freshly grated Parmesan cheese

 

1. Cook the pasta according to the package directions. Drain.

 

2. Meanwhile, lightly coat a large nonstick skillet with nonstick spray and warm

over medium heat. Drain the sun dried tomatoes, reserving 2 teaspoons of the

oil. Finely chop the sundried tomatoes and add to the skillet along with the

reserved oil, the garlic, and red pepper flakes. Cook for 2 minutes, or until

the garlic is tender. Add the broccoli and cook, stirring occasionally, for 3

minutes. Add the chopped tomatoes, basil, and salt. Cook, stirring occasionally,

for 2 minutes longer, or until the tomatoes begin to give up their juice.

 

3. Gently stir in the cooked pasta. Top each serving with 2 tablespoons cheese.

 

REDUCING CALORIES, FAT, CHOLESTEROL, SODIUM:

* Eliminating the olive oil

* Reducing the amount of oil from the sun dried tomatoes

* Reducing the amount of Parmesan cheese fat

 

TIP - To get 1 cup of tiny broccoli florets, you'll need about 2 stalks or 1

large head of fresh broccoli.

 

Source:

" More Healthy Homestyle Cooking [iSBN 1579541178] "

Copyright:

" Rodale Press/Prevention "

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Per Serving (excluding unknown items): 477 Calories; 9g Fat (16.4% calories from

fat); 20g Protein; 82g Carbohydrate; 7g Dietary Fiber; 8mg Cholesterol; 431mg

Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 1/2 Fat.

 

NOTES : " I firmly believe that you never can go wrong with lots of garlic. "

-Evelyn

 

Nutr. Assoc. : 330 0 1448 0 0 20011 0 0 0 0