Brilliant Sauteed Broccoli / Pasta e Olio

I’ve been slacking a little, but I still found time to try a new dish over the weekend. Look out the windows for pigs flying because I actually found a way to fix broccoli that doesn’t make me gag. It’s decent, even!

Brilliant Sauteed Broccoli

Ingredients

• 1 pound broccoli florets
• 3 tablespoons finely grated Parmesan cheese
• 1 teaspoon brown sugar
• 2 tablespoons olive oil
• 1 teaspoon red pepper flakes
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

Directions

1.     Fill a pot with water and bring to a boil. Fill a large bowl or pot with half ice and half water. When the water comes to a boil, add the broccoli florets using a strainer with a handle if possible. Allow the broccoli to cook for 1 to 2 minutes until just tender. Immediately remove from the boiling water, using the strainer or draining, and transfer to bowl of ice to stop the cooking process. Immerse the broccoli completely in the ice water for a minute or two. Remove and place in a dish that has been lined with paper towels. This part can be done up to two days in advance.

2.     In a cup or small bowl, mix together the Parmesan cheese and brown sugar; set aside.

3.     Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with red pepper flakes, salt and pepper. Stir to coat the broccoli, then cook and stir for 1 to 2 minutes. Remove from the heat and dust with the Parmesan cheese mixture.

Amount Per Serving  Calories: 81 | Total Fat: 5.6g | Cholesterol: 2mg

As the norm with me, I didn’t use salt and pepper at all, but everything else I did as written. I was a little leery about some of the combinations – red pepper mixed with brown sugar? Heck, I wasn’t 100% sold on brown sugar and Parmesan cheese, but I’m a believer now.

I completed this no-meat meal by combining the broccoli with another somewhat healthy, yet easy and tasty recipe:

Pasta e Olio

Ingredients

• 1 pound spaghetti
• 2 teaspoons chopped garlic
• 1/4 cup chopped parsley
• 1/4 teaspoon crushed red pepper flakes
• 1/4 cup olive oil
• 1/4 cup melted butter

Directions

1.     In a large pot with boiling salted water cook spaghetti pasta until al dente. Drain.

2.     Meanwhile, in a large skillet over low heat saute garlic, parsley, and red pepper flakes with olive oil . Cook until garlic turns golden in color, about 10 to 15 minutes.

3.     Toss pasta with garlic mixture and butter or margarine. Serve warm.

Amount Per Serving  Calories: 323 | Total Fat: 13.4g | Cholesterol: 15mg

This has become one of my go-to lunches when I’m not in the mood for a Healthy Choice or Smart Ones frozen meal. It’s filling, it’s easy, it refrigerates well and the calorie count is lower than most of my frozen meals. The fat count is a little high but I don’t use butter or margarine so I imagine it’s actually a little lower. With my running background I could never give up pasta, so I might as well find somewhat healthy ways to fix it (meaning my beloved pizza casserole has been altered to turkey pepperoni, ground turkey, low-fat skim cheese and whole grain pasta). I give the Broccoli an A- and the pasta an A+!

And voila!