Orecchiette con broccoli – quick to cook and a boost to your mood!
Everything in this recipe helps the brain and boosts the immune system. You could use frozen broccoli if fresh is not in season . . . or use other veggies! Folate, iron, vitamins A, C, and E all help the brain and immune system. Foods provide more than vitamins and minerals – they also have other compounds that improve your health and . . . it’s fun to eat!
This recipe is based on a recipe from the region of Puglia, Italy (see photo of Otranto, Italy)
To replicate the traditional recipe, anchovy
filets are used. The traditional recipe would use
rocks from the sea to cook in the pasta water –
the salt and “fish” flavor would transfer to the
pasta while cooking
Ingredients
16 ounces orecchiette pasta (try to use whole grain) – **fiber, folate, iron
Cook pasta al dente. Have it ready when the vegetables are cooked.
5 T olive oil (healthy fats, vitamin E)
4 cups broccoli florets (vitamins A, C,folate)
6 anchovy filets (omega 3 fatty acids)
Red pepper flakes (pepperocini) – vitamins A, C
Pepper
Pecorino cheese, grated (optional) – calcium
Directions
- Wash broccoli and then cut into bite size pieces. In a skillet heat the oil and add chopped filets. Stir vigorously to reduce to a liquid sauce. Add broccoli.
- Season with red pepper, and pepper. Sauté broccoli until crisp-tender. Taste and adjust seasonings. Add cooked orecchiette. Taste. You may need to add additional olive oil. Serve with pecorino cheese, if desired. Serve warm.
Contact
Jeanne Florini
Professor of Nutrition
Registered and Licensed Dietitian/Nutritionist
jeannesohanadesigns@gmail.com