Fusilli com Brócolis

Fusilli com Brócolis is a vibrant Brazilian pasta dish that combines the nutty flavor of broccoli with the twisty texture of fusilli, creating a delightful meal that is both satisfying and nutritious. Enhanced with protein-rich ingredients, this dish offers a delicious way to incorporate more greens into your diet.

Ingredients

• Fusilli pasta - 200 grams
• Fresh broccoli florets - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Red pepper flakes - 1/4 teaspoon
• Parmesan cheese, grated - 30 grams
• Salt - to taste
• Black pepper - to taste
• Cooked chicken breast, diced - 150 grams
• Cherry tomatoes, halved - 100 grams

Steps

1. Bring a large pot of salted water to a boil. Add the fusilli pasta and cook according to package instructions until al dente, usually about 10-12 minutes.
2. In the last 4 minutes of cooking the pasta, add the broccoli florets to the pot to blanch them.
3. While the pasta and broccoli are cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and red pepper flakes, sautéing for about 1-2 minutes until fragrant.
4. Drain the pasta and broccoli, then add them to the skillet with the garlic. Toss to combine.
5. Add the diced cooked chicken and halved cherry tomatoes to the skillet, stirring well. Cook for an additional 2-3 minutes until heated through.
6. Remove from heat, and stir in grated Parmesan cheese. Season with salt and black pepper to taste.
7. Serve warm, garnished with extra Parmesan if desired.

Nutrition

• Calories: 550
• Protein: 40 g
• Carbs: 63 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 480 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein due to the chicken and cheese, supporting muscle repair and growth.
• Rich in vitamins and minerals from broccoli and tomatoes, promoting overall health and immunity.

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