Dietitian’s tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.

Low sodium = no more than 140 mg of sodium per serving


SERVES 2

Ingredients

1/3 pound rigatoni noodles

1 cup broccoli florets (tops)

2 tablespoons Parmesan cheese

2 teaspoons olive oil

2 teaspoons minced garlic

Freshly ground black pepper, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.


Nutritional Analysis

(per serving)

Calories 358 Cholesterol 4 mg
Protein 13 g Sodium 97 mg
Carbohydrate 60 g Fiber 3 g
Total fat 7 g Potassium 278 mg
Saturated fat 2 g Calcium 95 mg
Monounsaturated fat 4 g