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Recipes

Penne with Broccoli & Roasted Carrot Sauce
The efficiency of using the pasta cooking water as part of the sauce that will top that same pasta cannot be denied. Here a half cup of cooking liquid smoothes out a flavorful roasted carrot-garlic sauce that tops penne and broccoli for a colorful, low-fat, high-beta-carotene dish.
  • 4 large carrots, cut into chunks
  • 1 large onion, cut into chunks
  • 4 garlic cloves, peeled
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup carrot juice
  • 1/2 cup water
  • 1/4 teaspoon cayenne pepper
  • 8 ounces penne pasta
  • 3 cups small broccoli florets
  • 1 can (15 ounces) red kidney beans, rinsed and drained

1. Preheat oven to 425°F. Place carrots, onion and garlic cloves in 7- x 11-inch baking pan. Drizzle with 2 teaspoons of oil, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper and toss to mix. Bake, stirring several times, for 45 minutes, or until vegetables are tender and golden.

2. Transfer vegetables to food processor. Add carrot juice, cayenne, and water; process until pureed.

3. In large pot of boiling water, cook penne for 8 minutes, then add broccoli and cook until broccoli is crisp-tender and pasta is al dente, 3 to 4 minutes longer. Add beans and cook just until heated through, about 1 minute. Reserving 1/2 cup of cooking liquid, drain pasta, broccoli and beans in a colander.

4. Pour carrot sauce, reserved pasta cooking liquid, remaining 1 tablespoon plus 1 teaspoon oil and remaining 1/4 teaspoon black pepper into pasta cooking pot and warm over medium-high heat. Add pasta-vegetable mixture and toss until combined and heated through. Serve hot.


Nutritional Information
Per serving: 288 calories, 8.1g total fat, 1.2g saturated fat, 5.5g monounsaturated fat, 1.1g polyunsaturated fat, 8.7g dietary fiber, 10g protein, 46g carbohydrate, 0mg cholesterol, 597mg sodium.
Good source of: beta-carotene, fiber, folate, potassium, selenium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
65