No-Fat Broccoli And Pasta
A light, flavorful pasta dish with tender broccoli and garlic, topped with cheese. Perfect for a healthy, quick meal that suits vegetarians and cheese lovers alike.
Ingredients
Instructions
- Boil broccoli florets in salted water in a large pot until soft.
- Remove florets with a strainer spoon, reserve the water, and mash the broccoli in a large bowl with garlic, salt, pepper, and cheese.
- Cook pasta in the same water as broccoli until al dente.
- Strain the pasta into a colander and add it to the bowl with the broccoli mixture.
- Toss thoroughly and adjust seasonings as needed.
- Serve hot.
Tips & Substitutions
To enhance the flavor, consider adding a squeeze of lemon juice or a pinch of red pepper flakes for a bit of heat. If you don’t have Parmesan or Romano cheese, nutritional yeast is a great vegan alternative that adds a cheesy flavor without the fat. For a heartier meal, you can add cooked chicken or chickpeas to the dish, or serve alongside a light salad for a balanced meal.
Serving Suggestions
Serve this dish hot, garnished with additional cheese or freshly chopped herbs for extra flavor. It pairs beautifully with a side of crusty Oven Baked Italian Bread or a light salad. For a complete meal, consider serving alongside grilled chicken or shrimp, or enjoy it as a main dish on its own. Explore more vegetarian recipes to complement this dish.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water to the pasta and broccoli mixture to prevent it from drying out. You can reheat in the microwave or on the stovetop over low heat, stirring occasionally until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Broccoli And Pasta contains roughly 55 calories, with 2g protein, 10g carbohydrates, and 1g fat. It is an excellent source of vitamin C (23% of the Daily Value). Note that it is relatively high in sodium, at 1801mg per serving (78% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli can be used as a convenient alternative. Just be sure to thaw it before mashing, and adjust the cooking time slightly to ensure it’s heated through. Keep in mind that fresh broccoli generally has a better texture and flavor, but frozen is a great time-saver.
What types of pasta work best for this recipe?
Radiattore, fusilli, or shell pasta are excellent choices due to their ability to hold onto the sauce and broccoli mixture. You can also experiment with whole wheat or gluten-free pasta if you prefer. Just keep an eye on the cooking time, as different types may vary.
Can I make this recipe vegan?
Absolutely! Simply omit the cheese or substitute it with a vegan cheese alternative or nutritional yeast for a cheesy flavor. The dish remains flavorful and satisfying without any animal products, making it a perfect option for plant-based diets.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).