FRIDAY PASTA - broccoli walnut noodles

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Broccoli Walnut Noodles

 

Recipe By :California Walnuts: Walnut Marketing Board

Serving Size : 4 Preparation Time :0:00

Categories : Pasta Vegetarian

{Posted}

 

Amount Measure Ingredient -- Preparation Method

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2 ounce extra wide curly noodles

2 pounds broccoli

1/2 cup chopped walnuts

2 tablespoons olive oil

1 lemon -- juice and grated zest

1/2 orange -- juice

1/2 teaspoon ground pepper

 

Rinse broccoli. Remove floret; peel stems and cut stems into 1/2-inch slices.

 

Cook noodles al dente, about 5 minutes. Steam broccoli until tender, 3 to 5

minutes.

 

Heat olive oil over medium-high heat and add walnuts. Saute about 1 minute.

Combine noodles and broccoli. Add walnut-oil mixture and toss well. Add citrus

juices, zest and pepper and toss well again.

 

Makes four servings. Optional: add 1/2 cup diced smoked turkey, low-fat chicken

sausage or seasoned tofu. Nutritional facts per serving: 348 calories, 13 grams

protein, 18 grams fat (saturated fat 2 grams), 28 grams cholesterol, 40 grams

carbohydrate, 69 milligrams sodium, 9 grams fiber.

 

 

 

Source:

" Associated Press 1998-11-29 "

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Per Serving (excluding unknown items): 259 Calories; 17g Fat (53.2% calories

from fat); 10g Protein; 23g Carbohydrate; 6g Dietary Fiber; 13mg Cholesterol;

41mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0

Fruit; 3 Fat.

 

NOTES : Preparation time for Broccoli Walnut Noodles is about 10 minutes. The

secret to whipping up this nutritious form of fast food is the walnuts. Added to

the noodles and the vegetable, with the zing of lemon and orange juice, they

contribute loads of food values, including " good fat, " protein and fiber. Serve

the dish with sliced tomato salad and crusty bread.

 

Nutr. Assoc. : 0 0 0 0 0 0 0

 

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