Broccoli, garlic and rigatoni

Ingredients

• 1/3 pound whole-wheat rigatoni
• 2 cups broccoli florets (tops)
• 2 tablespoons Parmesan cheese
• 2 teaspoons olive oil
• 2 teaspoons minced garlic
• Freshly ground black pepper, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 348
Total carbohydrate: 53 g
Cholesterol: 4 mg
Dietary fiber: 8 g
Monounsaturated fat: 5 g
Protein: 16 g
Saturated fat: 2 g
Serving size: About 2 cups
Sodium: 106 mg
Total fat: 8 g

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 3
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 2
Nonstarchy vegetables: 2
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Fats: 2
Vegetables: 2