Orecchiette means “little ears”—any small
sized pasta shape such as penne would work in this. If you can’t find broccoli rabe,
standard broccoli works fine.
Preparation facts
Servings: 6
Yield: 12 cups (2.8L)
Ingredients
12 oz (340g) orecchiette
2 lbs (910g) broccoli rabe or broccoli, (about 4 cups)
2 Tbs (30g) extra virgin olive oil
4 cloves garlic, minced
1/4 tsp (1g) red pepper flakes, (or more)
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 cup (60g) freshly grated Parmesan cheese*
Directions
Boil water for pasta. Cook pasta in boiling water until al dente.
Drain, reserving about 1 cup (250mL) of the cooking liquid.
Meanwhile, trim the broccoli rabe into pieces about 2 inches (5cm)
long, removing any stalks that are larger than 1/2-inch (1.25cm) in thickness. Chop
coarsely.
Heat olive oil in a large skillet and add garlic. Cook until the garlic
is fragrant. Add broccoli rabe, salt and red pepper flakes and sauté for 1–2
minutes. Add the 1 cup (250mL) of reserved cooking water and cook for about 5 minutes, until
the broccoli is a vibrant dark green color. Transfer the pasta to the skillet and toss to coat
the pasta with the vegetable and the juices. Serve with Parmesan cheese.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. The egg
protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should
eliminate any cheese in this recipe.
Nutrition facts
Serving Size 1 serving
Calories 321
Calories from Fat 67 (21%)
% Daily Value*
11%Total Fat 7g
11%Saturated
Fat 2.1g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 4.1g
2%Cholesterol 7mg
15%Sodium 360mg
14%Potassium 482mg
17%Total
Carbohydrate 50g
8%Dietary
Fiber 2.1g
Sugars 0g
Sugar Alcohols 0g
29%Protein 15g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
