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Many children, especially picky eaters, love pasta loaded with plain butter — a dish that clearly earns low marks on the health scale. This combination of broccoli, cauliflower, and pasta is a great alternative that adds fiber and protein with cannellini beans, which kids actually love!
Ingredients
- 12 ounces penne pasta
- 2 tablespoons extra-virgin olive oil
- 4 cloves garlic, sliced
- 3 cups broccoli florets
- 2 cups cauliflower florets
- ½ teaspoon salt, divided
- 1 (15 ounce) can no-salt-added cannellini beans, rinsed and drained
- 2/3 cup low-sodium vegetable or chicken broth
- 2 tablespoons butter
- ¼ teaspoon black pepper
- ½ cup grated Parmigiano-Reggiano cheese
Directions
Step 1
Bring a large pot of lightly salted water to a boil. Add penne and cook, stirring occasionally, until almost (but not quite) done, about 9 minutes. Drain.
Step 2
Meanwhile, heat oil in a large pot over medium heat. Add garlic and cook until golden, 2 to 4 minutes. Add broccoli and cauliflower florets; cook for 1 minute. Stir in 1/4 teaspoon salt, cover, and cook for 3 minutes.
Step 3
Add beans, broth, butter, pepper, and remaining 1/4 teaspoon salt; cook until beans are warm and sauce thickens slightly, about 5 minutes.
Step 4
Add pasta; cook and stir until heated through, about 1 minute. Sprinkle with Parmigiano-Reggiano cheese.
Tips
Use whole grain or whole wheat pasta for added fiber.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 387 | |
| % Daily Value * | |
| Total Fat12g | 16% |
| Saturated Fat5g | 23% |
| Cholesterol16mg | 5% |
| Sodium395mg | 17% |
| Total Carbohydrate56g | 20% |
| Dietary Fiber15g | 53% |
| Total Sugars4g | |
| Protein15g | |
| Vitamin C55mg | 277% |
| Calcium119mg | 9% |
| Iron2mg | 12% |
| Potassium364mg | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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