Creamy Broccoli Pasta (Low Fat)
This creamy broccoli pasta features tender, sweet broccoli in an easy bechamel sauce served over al dente pasta for a simple, delicious meal. It's low in fat, made with a handful of ingredients and ready in only about 20 minutes!
Servings 4 servings
Calories 485kcal
Equipment
- Large pan and whisk
- Large pot and colander
- Food processor
Ingredients
- 12.35 ounces broccoli florets about 1 med. broccoli
- 10.58 ounces dried pasta see *Notes
- 2 garlic cloves finely chopped
- 1½ tablespoons butter
- 1½ tablespoons flour
- 1⅓ cups milk
- ⅓ cup parmesan cheese finely grated, vegetarian if required
- 4 tablespoons cream cheese
- ½ vegetable stock cube crumbled, or 1-2 teaspoons bouillon powder
- 4 tablespoons pine nuts
- fresh basil small bunch, leaves only, finely chopped
- sea salt and pepper to taste
Instructions
- Prepare pasta: Boil the pasta in a large pot of water (with about 2 teaspoons of salt) according to packet instructions. Make sure it's cooked al dente (firm to the bite). Remove from the heat, drain, reserving some of the pasta water, and set aside in a colander. In the meantime prepare the broccoli.
- Cook broccoli: Bring a medium sized pot of water (with 1 teaspoon of salt) to a boil, add the broccoli florets, cover leaving the lid slightly ajar and simmer for 3-4 minutes. Remove from the heat and using a slotted spoon transfer the broccoli to a bowl of ice water and leave to cool for about a minute. Drain and set aside in a colander to remove excess water.TIP: Boil large broccoli florets (as in the photos) for up to 4 minutes.
- Blend broccoli: Place the broccoli florets along with about ½ cup (120ml) of milk in a food processor and pulse a few times until the broccoli is finely chopped, but not pureed completely. You should have a mixture of very small and larger pieces (see photo).
- Make sauce: In a large non-stick pan melt the butter, add the garlic and cook for about 30 seconds. Next add the flour and whisk until the mixture becomes thick and smooth. Add the rest of the milk and stock, increase the heat and cook stirring with a whisk until the sauce thickens and starts bubbling. Lower the heat and simmer for a minute whisking all the time.
- Add broccoli: Add the broccoli mixture, stir and cook for another minute or so just until the sauce is heated through. Remove from the heat, stir in the parmesan and cream cheese and add salt and pepper to taste. If the sauce is too thick add a splash of pasta water.
- Prepare pine nuts: Toast the pine nuts in a small pan for a few minutes until lightly browned then remove from the pan (to stop them browning too much).
- Serve: Combine the broccoli sauce with the pasta, garnish with the pine nuts and serve immediately.
Notes
- *I recommend using large pasta, such as pennoni rigati (see the photos), fusilli, penne, farfalle, etc.
- Remove the broccoli from the pot as soon as it's cooked.
- Try not to overblend the broccoli. You should have a mixture of very small and slightly larger pieces.
- To save time boil the pasta and broccoli simultaneously (but in separate pots).
- Reserve some of the pasta water to add into the sauce, if needed.
- Best served immediately. Leftover pasta with creamy broccoli sauce can be refrigerated, covered, for up to 4 days (ideally in separate containers). Reheat in the microwave.
- Serve with red pepper flakes, freshly chopped basil and a drizzle of extra virgin olive oil.
- Not suitable for freezing.
Nutrition
Serving: 1serving | Calories: 485kcal | Carbohydrates: 68g | Protein: 19g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 31mg | Sodium: 364mg | Potassium: 675mg | Fiber: 5g | Sugar: 9g | Vitamin A: 967IU | Vitamin C: 79mg | Calcium: 276mg | Iron: 2mg