With the stealth addition of legume-based noodles you can fret less about pasta night when it comes to blood sugar control. Even more so when you beef up the dish with tender-roasted broccoli. A drizzle of nutty-tasting brown butter makes the whole dish seem extra special. From penne to shells, nearly any shaped pasta works here.
Lemony Broccoli Pasta with Browned Butter
Ingredients
- 1 lb (450 g) broccoli crowns
- 2 Tbsp (30 mL) grapeseed oil or sunflower oil
- Zest of 2 lemons
- 1/2 tsp (2 mL) salt
- 1/3 cup (80 mL) walnut halves
- 8 oz (225 g) chickpea pasta
- 3 Tbsp (45 mL) unsalted butter
- 1/4 tsp (1 mL) crushed red pepper flakes
- Juice of 1/2 lemon
- 1/4 tsp (1 mL) freshly cracked black pepper
- 1/3 cup (80 mL) shaved Parmesan or Pecorino Romano cheese
Nutrition
Per serving:
- calories449
- protein20g
- fat27g
- saturated fat8g
- trans fat0g
- carbohydrates41g
- sugars4g
- fibre9g
- sodium481mg
Directions
01
Place rimmed baking sheet in oven. Preheat oven to 450 F (230 C), leaving pan in oven as it heats.
02
Cut broccoli into florets. Peel and thinly slice broccoli stems. In bowl, toss together broccoli florets and stems with oil, lemon zest, and salt. On hot baking sheet, arrange broccoli in single layer and return to oven; bake until browned and crisp-tender, about 15 minutes. Remove from baking sheet and set aside.
03
Reduce oven temperature to 375 F (190 C). On baking sheet, place walnuts and roast until a couple of shades darker, stirring once, about 10 minutes. Set aside.
04
Meanwhile, fill large saucepan with 8 cups (2 L) water; bring to a boil. Add pasta; cook according to package directions until al dente. Drain in colander, rinse with cold water, and drain well.
05
In heavy-bottomed and preferably light-coloured saucepan, heat butter over low heat until melted. Raise heat to medium and cook butter, stirring and scraping the bottom often with a rubber spatula, until it foams, the colour turns golden-brown, and it smells nutty. Do not let butter turn dark brown, which means it has burnt. Take pan off heat, stir in chili flakes, and immediately transfer butter and any browned milk solids to heatproof bowl to cool.
06
Divide pasta and broccoli among serving plates, sprinkle on walnuts, and drizzle on browned butter. Squeeze on lemon juice and then season with pepper and cheese.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
Mussels with Tomato, Saffron, and Fennel
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
Open-Faced Shrimp Sandwich with Celery, Radish, and Sunflower Shoots
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steamed Pacific Halibut Packets with Kale, Grape Tomatoes, and Garlic Lemon Chili Oil
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.