Broccoli
shower upon us heaps of epicurean delights as proven in this
cancer-fighting dish.
Containing
a superfluity of nutrients, the broccoli is the epitome of health and
wholesomeness. High in vitamin A, C and K, it does not only have
antioxidant properties that help to fight cancer and protect against
lung cancer, it can also protect vision, strengthen body immune system
and increase body mass It is a good source of dietary fiber, iron and
potassium, enabling smooth blood and blood pressure regulation. High
intake of broccoli has been found to reduce the risk of prostate
cancer, stomach ulcers, cancers and breast cancer.
So lay your
hand to make this pasta shells with broccoli & capers and let the
humble broccoli works wonders in your body with its natural cure-all
properties.
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Ingredients :
Serves 4
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400g / 14oz conchiglie (shells)
-
450g / 1lb broccoli florets, cut into
small pieces
-
5 tbsp olive oil
-
1 large onion, peeled and finely chopped
-
4 tbsp capers in brine, rinsed and
drained
-
½ tsp dried chili flakes (optional)
-
75g / 3oz freshly grated Parmesan
cheese, plus extra to serve
-
25g / 1oz pecorino cheese, grated
-
salt and freshly ground black pepper
-
2 tbsp freshly chopped flat-leaf parsley,
to garnish
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Method :
-
Bring a large pan of lightly salted water
to a rolling boil. Add the pasta shells, return to the boil and cook
for 2 minutes. Add the broccoli to the pan. Return to the boil and
continue cooking for 8-10 minutes, or until the conchiglie is 'al
dente'.
-
Meanwhile, heat the olive oil in a large
frying pan, add the onion and cook for 5 minutes, or until softened,
stirring frequently. Stir in the capers and chili flakes, if using, and
cook for a further 2 minutes.
-
Drain the pasta and broccoli and add to
the frying pan. Toss the ingredients to mix thoroughly. Sprinkle over
the cheeses, then stir until the cheeses have just melted. Season to
taste with salt and pepper, then tip into a warmed serving dish.
Garnish with chopped parsley and serve immediately with extra Parmesan
cheese.
Nutritional Facts per 100g :
energy 136kcals/569kj protein 6g carbohydrate 12g fat 7g fiber 1.7g sugar 1.6g sodium 0.2g
√
nut-free
√
vegetarian
√ seafood-free |
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