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Healthy family favorites

Friday, November 9, 2012

(Photo)
Broccoli with Fusilli and Red Pepper
Family Features

If you're looking for delicious ways to bring more nutrition to the family table, it's hard to beat broccoli. Broccoli is on most top 10 lists of superfoods, and packs a lot of nutrients in each bite.

"Easily incorporated into a variety of dishes, broccoli offers a great way for busy families to eat healthy on a daily basis," said Rachel Brandeis, registered dietitian.

For an extra nutrient boost, try these recipes made with Eat Smart Beneforté broccoli. Brandeis said, "Beneforté broccoli pro­vides more phytonutrient glucoraphanin, which natu­­rally strengthens your antioxidant enzyme levels to help maintain the anti­oxi­dant activity of vitamins A, C and E in your body. These vitamins protect your body from potentially damaging free radicals and environmental stresses."

Beneforté broccoli is available in the packaged produce section of grocery stores. Find out more at www.EatSmartBeneforte.com.

Broccoli with Fusilli and Red Pepper

Serves: 6 to 8

1 1/2cups of Eat Smart Beneforté broccoli florets
3teaspoons salt, divided
1/2pound fusilli pasta
4tablespoons extra virgin olive oil
1red bell pepper, seeded and sliced into long thin strips
1/2teaspoon garlic powder
1 lemon zest
1/8teaspoon red pepper flakes
1/2teaspoon freshly ground black pepper
2 1/2tablespoons freshly squeezed lemon juice
Freshly grated Parmesan (optional)

Cook broccoli for 3 minutes in a large pot of boiling water with 1 teaspoon salt. Remove from water with slotted spoon. Place in large bowl and set aside.

In same water, cook pasta according to package directions, about 10 minutes. Drain well and add to broccoli.

While pasta is cooking, in small sauté pan, heat oil and cook sliced red pepper, garlic and lemon zest over medium-low heat for 3 minutes.

Off heat, add 2 teaspoons salt, red pepper flakes, pepper and lemon juice. Mix and pour this over broccoli and pasta. Toss well.

Season to taste, sprinkle with cheese (if using), and serve.

For added protein, shred 1/2 of a cooked store-bought roasted chicken, then toss with pasta and serve.


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