Espaguete com Brócolis

Espaguete com Brócolis is a delightful Brazilian pasta dish that combines the freshness of broccoli with the richness of olive oil and garlic, creating a simple yet flavorful meal. Perfect for a light lunch or dinner, this dish is both satisfying and nutritious.

Ingredients

• Spaghetti - 200 grams
• Fresh broccoli florets - 150 grams
• Garlic - 3 cloves, minced
• Olive oil - 3 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)
• Parmesan cheese (Kosher) - 30 grams, grated (for serving)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Bring a large pot of salted water to a boil.
2. Add the spaghetti and cook according to package instructions until al dente, about 8-10 minutes.
3. While the pasta cooks, prepare the broccoli by blanching it in boiling water for 2-3 minutes until bright green and tender-crisp.
4. Drain the broccoli and immediately transfer it to a bowl of ice water to stop the cooking process, then drain again.
5. In a large skillet, heat the olive oil over medium heat and add the minced garlic, sautéing for 1-2 minutes until fragrant but not browned.
6. Add the blanched broccoli to the skillet, season with salt, black pepper, and red pepper flakes (if using), and sauté for another 2-3 minutes.
7. Once the spaghetti is cooked, reserve 1/2 cup of pasta water, then drain the pasta and add it to the skillet with the broccoli.
8. Toss everything together, adding reserved pasta water as needed to create a light sauce.
9. Serve hot, garnished with grated Parmesan cheese and chopped parsley.

Nutrition

• Calories: 420
• Protein: 12 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 350 mg
• Cholesterol: 10 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from broccoli, promoting digestive health.
• Contains antioxidants and vitamins from fresh vegetables, supporting overall health.

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