Penne with Broccoli, Mushrooms and Cauliflower

This recipe is taken from the 2000 Milk Calendar. Choose any king of pasta you want: short, long, whole wheat of multi-coloured. Pass extra Parmesan at the table to sprinkle over each serving.

  • Prep: 15 min
  • Cooking: 15 min
Yields 4 servings
penne with broccoli mushrooms and cauliflower

Ingredients

  • 4 oz (125 g) penne or fusilli (about 1 1/2 cups/375 mL)
  • 4 cups (1 L) broccoli florets
  • 4 cups (1 L) cauliflower florets
  • 1 tbsp (15 mL) vegetable oil
  • 2 onions chopped
  • 3 garlic cloves minced
  • 3 cups (750 mL) sliced mushrooms
  • 1/2 cup (125 mL) chopped fresh basil
  • 2 tbsp (30 mL) all-purpose flour
  • 1 1/2 cups (375 mL) Milk
  • 1 tsp (5 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1 red bell pepper cut in strips
  • 1/2 cup (125 mL) freshly grated Canadian Parmesan cheese

Preparation

In large pot of boiling water, cook pasta according to package directions until almost tender. Add broccoli and cauliflower; cook until pasta is al dente. Drain well.

Meanwhile, in large nonstick wok or skillet, heat oil over medium-high heat; sauté onions, stirring often, until tender. Add garlic, mushrooms; cook, stirring, for 3 to 5 min of until mushrooms are browned and tender. Sprinkle evenly with flour; cook, stirring, for 1 min.

Stir in milk, salt, pepper and red bell pepper; bring to boil, stirring constantly. Stir in pasta mixture and Canadian Parmesan; cook, stirring, for 2 min or until heated through and coated in sauce. Stir in fresh basil.

Tips

For the Adventurous: Add julienne strips of carrots, fennel, snow peas, celery or green beans along with the mushrooms.

Healthy Eating Tip: Broccoli, cauliflower and sweet red peppers are all excellent sources of Vitamin C and folate. Vitamin C is an important factor in the development and maintenance of bones, cartilage, teeth and gums. One red pepper has more Vitamin C than 3 medium oranges.

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Nutrition

Nutritional Information

per serving
Energy: 348 Calories
Protein: 18 g
Carbohydrate: 49 g
Fat: 10 g
Fibre: 7.2 g
Sodium: 939 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 30 % / 334 mg
Vitamin C: 250 %
Folate: 76 %
Niacin: 39 %
Riboflavin: 38 %