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Saucy Bow Ties and Broccoli Recipe

From Ogden, Utah, Kris Capener shares her secret recipe for getting the kids to eat their broccoli. “The tasty sauce and fun shape of the bow-tie pasta bring them back for second servings of this yummy, healthy dinner every time,“ she says.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Saucy Bow Ties and Broccoli Recipe

Prep/Total Time: 30 min.

Yield: 8 Servings

5 25 30

Ingredients

3 garlic cloves, minced
1 tablespoon canola oil
1 can (28 ounces) crushed tomatoes, undrained
1/4 cup reduced-sodium chicken broth or vegetable broth
1 teaspoon dried basil
1 teaspoon sugar
1/2 teaspoon salt
12 ounces uncooked bow tie pasta
3-1/2 cups fresh broccoli florets

Directions

In a large nonstick skillet, saute garlic in oil until tender. Stir in the tomatoes, broth, basil, sugar and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 13-15 minutes or until thickened, stirring frequently.
Meanwhile, cook pasta according to package directions, adding the broccoli during the last 5 minutes. Drain; top with tomato sauce. Yield: 8 servings.

Nutritional Facts 1 cup pasta mixture with 1/2 cup sauce equals 213 calories, 3 g fat (trace saturated fat), 0 cholesterol, 309 mg sodium, 41 g carbohydrate, 4 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1/2 fat.

Originally published as Saucy Bow Ties and Broccoli in Light & Tasty June/July 2006, p53