Broccoli and Cauliflower Pasta Recipe
Explore the flavours of our Broccoli Cauliflower Pasta recipe, a delightful combination from the 2000 Milk Calendar. This versatile dish allows you to use your favourite pasta type, be it short, long, whole wheat, or multi-coloured, and is best served with a generous sprinkle of freshly grated Parmesan cheese for an extra touch of Canadian goodness.
- Prep: 15 min
- Cooking: 15 min
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
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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.
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 % |
