Pasta with Cauliflower and Asparagus

2013-04-13
  • Servings : 4-5
  • Prep Time : 15m
  • Cook Time : 15m
  • Ready In : 30m

Pasta with fresh vegetables is as common in southern Italy as pasta with tomato sauce. More often than not in the United States, a large plate of pasta and frozen pasta meals are drenched in tomato or white sauce. Unlike low fiber Italian-American pasta dishes, one serving of Pasta with Cauliflower and Asparagus, about 11 ounces, provides 7 grams of fiber. Thats about one-quarter of the recommended dietary allowance for fiber.

Pasta with Cauliflower and Asparagus is just one go hundreds of ways to prepare a quick, inexpensive pasta dish. Broccoli, green beans, peas, and other vegetables can be add or substituted for the cauliflower or the asparagus

Many Italians still eat locally grown vegetables that are in season. Unlike urban Americans trying to eat more rural type meals where “locally grown” and “seasonal” are new catch words for living a healthier lifestyle.

Any short or long pasta can be used to make this recipe.

Ingredients

  • 8 oz. (225 g) short pasta
  • 1 head (600 g) large cauliflower, cut into bite size florets
  • 8 oz. (225 g) aspragus, cleaned
  • 2 tablespoons (30 ml) olive oil
  • 1 medium onion, diced
  • 2-3 garlic cloves, minced
  • 1 large tomato, diced
  • 1/2 cup (120 ml) dry white wine or water
  • 2 oz. (56 g) can anchovies, chopped
  • Red pepper flakes to taste
  • 1/4 teaspoon (1 ml) dried oregano
  • 2 tablespoons (30 ml) Fresh Italian parsley, minced
  • Romano or Parmesan cheese if desired

Method of Preparation

Step 1

Cut asparagus on a diagonal about 2 inches long.

Step 2

In a 3-4 qt/L pan, bring at least 2 quarts of water to a rapid boil and cook pasta per manufacturers recommended time until al dente. Reserve 1/2 cup of the pasta water.

Step 3

Meanwhile, in deep 12-inch skillet or wok heat olive oil on medium heat and cook onions, stirring often, about 5 minutes or until softened.

Step 4

Add garlic. Cook 1 minute. Add remaining ingredients. Cook, stirring occasionally, 3 to 4 minutes, or until vegetables are tender.

Step 5

Drain pasta, add to vegetables and stir to combine. Add the pasta water if it appears to be dry.

Step 6

Serve sprinkled with cheese if desired.

Related Recipes:
  • Reduced Calorie Tartar Sauce

  • Chocolate Sausage & Meatballs

  • Cranberry and Almond Couscous

  • Sicilian Style Eggplant Pizza

  • Basic Pizza Sauce

Nutritional Info

This information is per serving.

  • Calories

    300
  • Calories from Fat

    62
  • Total Fat

    7g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    8mg
  • Sodium

    325mg
  • Carbohydrates

    48g
  • Dietary Fiber

    7g
  • Sugar

    8g
  • Protein

    11g
  • Serving Size:

    11 oz. (325g) without cheese