Send me Your FREE
Health & Nutrition Updates

Tips on ways to live longer, healthier and happier.
Enter your email below.

Recipes March 2010 Issue

Whole-Grain Pasta with Cauliflower & Broccoli

Bring a large pot of water to a boil for cooking pasta.

Combine 1 teaspoon oil and panko in small skillet. Place over medium-low heat and toast, stirring constantly, until golden brown, 3 to 5 minutes. Transfer to small bowl. Heat remaining 1 tsp oil in large nonstick skillet over medium heat.

Add onion; cook, stirring often, until softened and starting to turn golden, 4 to 5 minutes. Add garlic, anchovy and crushed red pepper; cook, stirring and mashing anchovy, until fragrant, 20 to 30 seconds. Remove from heat. Meanwhile, add pasta to boiling water; cook 5 minutes. Add broccoli and cauliflower; cook until pasta is al dente and vegetables are tender, 3 to 4 minutes longer. Reserve 2/3 cup cooking water; drain pasta and vegetables. Add pasta, vegetables, reserved cooking water, cheese and black pepper to onion mixture in skillet. Cook, over medium heat, tossing, for 1 to 2 minutes to allow pasta to absorb flavors of sauce. Serve immediately, sprinkled with toasted panko. 

Yield: 2 (2-cup) servings

Per serving: Calories: 361. Total fat: 12 grams. Saturated fat: 4 grams. Cholesterol: 19 milligrams. Sodium: 418 milligrams. Carbohydrates: 49 grams: Fiber: 7 grams. Protein: 17 grams.


  • 2 tsp olive oil, divided
  • 4 tsp panko bread crumbs (see ingredient note)
  • 1 cup onion (medium) thinly sliced
  • 2 cloves garlic, minced
  • 1/2 tsp anchovy paste or anchovy filet, rinsed and minced
  • 1/8 tsp crushed red pepper flakes or to taste
  • 1 1/4 cups whole-grain farfalle, shells or penne pasta
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1/2 cup grated parmesan cheese
Variation: Substitute 1/2 lb broccoli rabe or broccolini (trim stem ends, then cut stalks, leaves and florets into 1-inch pieces) for broccoli and cauliflower. Ingredient Note: Panko, also known as Japanese-style bread crumbs, are coarse bread crumbs. You can find them next to other bread crumbs in most large supermarkets.

Comments (0)

Be the first to comment on this post using the section below.

New to Tufts Health & Nutrition Letter? Register for Free!

Already Registered?
Log In