Broccoli with bow ties can be used as a side dish or easily used as the main dish. When using this recipe for the main dish at dinner, just add chicken to give it heartiness. This is a nutritionally-dense meal, so you can feel good about making it for your family. This is one of those recipes that will become a staple in your home, both because of how healthy it is and how tasty it is!
Health Benefits of Broccoli
It's no surprise that broccoli has some great health benefits. It is, after all, a vegetable! Understanding the food that you're giving to your family is important. It's how you'll make sure you're providing them with a balanced, nutritious diet.
Expectedly, broccoli has a lot of nutrients in it. Some may be surprised to find out that broccoli is a fantastic source of vitamin C! In addition, broccoli has a ton of vitamin K. You know vitamin C as an immune system booster; vitamin K is essential in the process of blood clotting.
Broccoli also has a lot of antioxidants in it. Antioxidants are important for the body, as they help reduce inflammation. Early research has even shown that antioxidants may play a role in preventing certain chronic diseases, but more research is needed.
This vegetable also has a good dose of fiber. Fiber is important for the health of your digestive system. Without enough fiber, you'll be prone to bloating and constipation, among other issues. By eating broccoli, you'll help your gut get the vital fiber that it needs.
This broccoli bow tie pasta is an excellent addition to your weekly meal plan. Not only is it nutritious, but it's delicious! This is a great way to get the pickier eaters in your family to eat their vegetables. Make sure to check out our other dinner recipes!
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Broccoli and Bow Tie Pasta
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Ingredients
8 cups broccoli florets (from 4 heads)
1/2 lb farfalle pasta (bow tie)
2 Tablespoons unsalted butter
2 Tablespoons extra virgin olive oil
1 teaspoon minced fresh garlic
Zest of 1 lemon
2 teaspoons kosher salt
1/2 teaspoon fresh ground black pepper
1 Tablespoon fresh lemon juice
1/4 cup pine nuts, toasted
Freshly grated parmesan cheese (optional)
Instructions
1. Bring a large pot of salted water up to a boil, add broccoli florets, and cook for 3 minutes.
2. Remove broccoli with a large slotted spoon and place into a large serving bowl.
3. Making sure the water is still boiling, add pasta. Cook according to package directions (about 10 to 12 minutes).
4. Drain well and add cooked pasta to the broccoli.
5. While pasta is cooking, toast the pine nuts: place a small skillet over medium-low heat and add nuts to skillet; stir often. Set aside.
6. Heat the butter and oil in a small skillet over medium-low heat. Add both minced garlic and lemon zest and sauté for one minute.
7. Remove skillet from burner and add the salt and pepper. Add the lemon juice.
8. Stir to combine then pour over the broccoli and pasta in the large bowl; toss.
9. Sprinkle toasted pine nuts and parmesan over dish, and serve.