Broccoli Pesto Pasta

Prep Time 15
Cook Time 15
Ingredients 11
Difficulty Easy
Servings 2

This veg-eautiful pesto pasta is yours in 30 minutes. Serve two portions up for a meal or the freezer; a perfect healthy ‘fast food from the freezer’ option.

Broccoli Pesto Pasta

Ingredients

  • 1 1/2 cup pasta shapes (spiral or bows)
  • 1 head broccoli, cut into florets
  • 1 clove garlic, crushed
  • 60 g sunflower seeds
  • 2 tbs Parmesan cheese, grated
  • 1 lemon, zest and juice
  • 1/2 cup basil leaves
  • 1/2 cup mint leaves
  • pepper
  • 1/2 cup frozen peas, defrosted
  • 1/2 zucchini, sliced

Method

  1. Cook pasta according to packet instructions. Drain pasta, saving about ½ a cup of the cooking water.
  2. While pasta is cooking, put the broccoli, peas and zucchini in a covered, microwave safe container with 1 tablespoon of water. Microwave for 3 minutes or until the broccoli and zucchini are just tender.
  3. In a food processor, blitz half the cooked broccoli with the garlic, sunflower kernels, parmesan, lemon zest, 3 tablespoons lemon juice and fresh herbs until it is a chunky pesto texture. If it’s too thick, add a little of the pasta cooking water. Add more lemon juice and black pepper to taste.
  4. Mix the pesto, pasta and vegetables together and serve.

Nutrition Information (per serve) 

Energy (kJ) 2145
Protein (g) 26.0
Fat  – Total (g) 22.0
–  Saturated fat (g) 3.0
Carbohydrate      – Total (g) 44.0
–  Sugars (g) 6.0
Fibre (g) 16.0
Sodium (mg) 166

 

 

Dietitian notes and recipe tips:

Recipe ‘number of servings’ suggestions and ‘healthy portions’ do not necessarily correlate.

Next time you’re plating up try a spoonful less of the suggested serve size. Once you’ve finished, take a few minutes and ask yourself “am I satisfied?” “Do I need more?”

Being mindful of how we eat or how full we are is often the missing ingredient to maintaining a healthy relationship with food!

 

Provider acknowledgement

LiveLighter © State of Western Australia 2017, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au.

 

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed www.livelighter.com.au do not necessarily reflect the views of Diabetes NSW&ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.