Easy Broccoli, Bean and Fusilli Pasta
Minimize your environmental footprint and nourish your body at the same time; prepare dishes with nutritious and minimally processed ingredients like this quick n’ creamy pasta dish made with veggies, kidney beans, milk and cheese.
This recipe is an excellent source of calcium, vitamin C, vitamin B12, riboflavin and vitamin A.
Ingredients
3 cups (750 mL) fusilli pasta
4 cups (1 L) broccoli florets
1 tsp (5 mL) butter
3 cloves garlic, minced
1 sweet red pepper, chopped into bite-size pieces
1/2 tsp (2 mL) crushed red chili flakes or to taste
1/4 tsp (1 mL) each salt and fresh ground pepper
2 Tbsp (30 mL) all-purpose flour
2 cups (500 mL) milk
1 can (540 mL) red kidney beans, drained and rinsed
1 cup (250 mL) cooked shredded chicken (optional)
3 Tbsp (45 mL) white wine vinegar
1/2 cup (125 mL) shredded white cheddar
Did you know? According to Environment and Climate Change Canada, the federal government department responsible for coordinating environmental policies and programs, Canadian milk production only accounts for about 1% of Canada’s total greenhouse gas emissions.
Nutritional information
Energy
552 Calories
Protein
27 g
Carbohydrate
87 g
Fat
11 g
Fibre
11.6 g
Sodium
501 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
29 % / 373 mg
Vitamin C
136 %
Selenium
101 %
Folate
99 %
Niacin
79 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- In large pot of boiling, lightly salted water, cook pasta according to package directions until tender but firm, adding broccoli 3 minutes before it’s done. Drain and return to pot.
- Meanwhile, in large deep nonstick skillet, melt butter over medium heat. Add garlic, red pepper, chili flakes, salt and pepper; cook for 3 minutes, stirring often.
- In small bowl, whisk flour into milk; stir into skillet. Add beans. Increase heat to medium-high, bring to simmer, stirring often. Reduce heat and simmer, stirring often, for about 5 minutes or until sauce is thickened. Add pasta mixture, chicken (if desired) and vinegar; stir to coat. Remove from heat and stir in cheese.
A diet based mainly on naturally nutritious and minimally processed foods, such as fruit, vegetables, whole grains, and milk products, is an excellent commitment to your health. This way, you’re giving your body the best possible chance at getting the essential nutrients it needs to function properly.
For more dietitians’ favourite recipes, visit Dairy Farmers of Canada
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