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Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers

This pasta dish is full of flavor with or without the anchovies. So, even if you are not particularly fond of them you will find this dish very tasty and simple with healthy ingredients that are easily stored in your pantry.

Prep and Cook Time: 30 minutes Ingredients: 2 cups uncooked whole wheat penne pasta 2 cups broccoli florets ½ medium sized onion finely minced 4 cloves garlic, chopped ¼ cup chopped Kalamata olives *6 sundried tomatoes soaked in ½ cup hot water, softened and chopped (save water) pinch red pepper flakes *¼ cup chopped prepared roasted red bell peppers 2 TBS olive oil salt and cracked black pepper to taste * optional 1 can anchovies, chopped *optional Chevre goat cheese for garnish

Directions:

1. Bring lightly salted water to a boil in a medium pot. Prepare broccoli florets and chop rest of ingredients.
2. When water comes to a boil add pasta and cook for 15 minutes. After 15 minutes add broccoli florets to same water with pasta and continue to cook both for another 3 to 4 minutes. Strain in colander and toss with olive oil.
3. While pasta is cooking, Healthy Sauté onion in medium sauté pan over medium low heat for about 5 minutes stirring frequently. Add garlic and continue to sauté for another minute. Add ½ cup of sundried tomato water and rest of ingredients. Simmer over medium low heat.
4. After you have drained and tossed pasta and broccoli with olive oil, add to rest of ingredients and toss all together. If desired, toss at end with a little goat cheese.

   Serves 4

   For optimum flavor and nutrition serve with:

   • Great Antipasto Salad
   Notes:
   • * Use sundried tomatoes that are dried without being packed in oil.
   • * You can buy good quality roasted red bell peppers in a jar that will save you time in preparing this dish. If you have the time and don't mind it is easy to roast under the broiler and does not need to be oiled. Simply place under broiler and let blister turning to all sides. Let set in a bowl covered for a few minutes and peel.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers 1.00 serving 146.40 grams 333.66 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 74.03 mcg 92.5 5.0 excellent vitamin C 49.44 mg 82.4 4.4 excellent vitamin B1 (thiamin) 0.53 mg 35.3 1.9 good folate 140.28 mcg 35.1 1.9 good vitamin A 1617.12 IU 32.3 1.7 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Pasta with Broccoli, Sundried Tomatoes and Roasted Peppers

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