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Saucy Bow Ties and Broccoli Recipe

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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.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:8 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 8 servings

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

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.

Directions

  1. 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.
  2. Meanwhile, cook pasta according to package directions, adding the broccoli during the last 5 minutes. Drain; top with tomato sauce. Yield: 8 servings.
Originally published as Saucy Bow Ties and Broccoli in Light & Tasty June/July 2006, p53

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.

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