Rigatoni with broccoli and feta
Summary
There you are, food lover! Looking for a hearty dish that’s both nutritious and full of flavor? Look no further. Dive into this guide on making the most scrumptious Rigatoni with broccoli and feta. Not only will this dish satisfy your taste buds, but it’s also incredibly easy to prepare. Let’s embark on this culinary journey together!
Ingredients for Your Dish
- Rigatoni – 8 ounces (approximately 225 grams)
- Fresh broccoli – 2 cups, chopped (approximately 200 grams)
- Feta cheese – 1 cup, crumbled (around 150 grams)
- Olive oil – 2 tablespoons (30 ml)
- Fresh garlic – 3 cloves, minced
- Red pepper flakes – 1/4 teaspoon (more or less, depending on your heat preference)
- Lemon juice – from 1 lemon
- Salt and black pepper to taste
- Fresh parsley – a handful, finely chopped for garnish
preparation and cooking
Time: Preparation: 15 minutes | Cooking: 20 minutes
Serves: 2
Nutritional Facts (Per Serving)
- Calories: 590
- Protein: 20g
- Carbohydrates: 70g
- Dietary Fiber: 6g
- Sugars: 4g
- Fat: 27g (Saturated: 10g, Trans: 0g)
- Cholesterol: 45mg
- Sodium: 780mg
- Vitamin D: 0.5mcg
- Calcium: 320mg
- Iron: 2mg
- Potassium: 500mg
Preparing Rigatoni with Broccoli and Feta – Step-by-Step
- Start by boiling a pot of water with a pinch of salt. Once boiling, add the rigatoni and cook until al dente. This usually takes around 10-12 minutes.
- While the pasta is boiling, heat the olive oil in a large skillet over medium heat.
- Add the minced garlic and red pepper flakes to the skillet. Sauté for about a minute until the garlic turns golden.
- Introduce the chopped broccoli to the skillet. Stir and cook for 5-7 minutes, until the broccoli becomes tender yet retains its bright green color.
- Once the rigatoni is cooked, drain the water but reserve about 1 cup of pasta water.
- Add the rigatoni to the skillet with broccoli. Toss it well.
- Sprinkle the crumbled feta cheese into the mixture. Gently stir.
- Pour in the lemon juice, and season with salt and black pepper.
- If the mixture seems too dry, add a bit of the reserved pasta water until you reach your desired consistency.
- Finish by garnishing with fresh parsley.
Pro Tips for Perfecting Your Dish
- Always use fresh broccoli. Frozen ones can turn mushy.
- Adjust the red pepper flakes based on how spicy you like your food.
- Opt for block feta and crumble it yourself. Pre-crumbled versions often contain anti-caking agents.
- Remember, the reserved pasta water is starchy and can help in thickening your sauce.
Serving and Enjoying Your Rigatoni with Broccoli and Feta
- Best enjoyed fresh! But if you’re saving some for later, store in an airtight container in the fridge.
- This dish pairs well with a crisp green salad on the side.
- Consider garnishing with extra crumbled feta or even some toasted pine nuts for added texture.
- For those seeking an extra zest, a sprinkle of lemon zest can elevate the dish even further.
There you have it! Rigatoni with broccoli and feta, a perfect fusion of flavors, and the right balance of health and taste. Next time you’re in a fix about what to prepare, you know what dish to whip up. Remember, it’s not just about the end product, but also the joy of cooking. So, enjoy the process and the meal!
RIGATONI WITH BROCCOLI AND FETA
There you are, food lover! Looking for a hearty dish that’s both nutritious and full of flavor? Look no further. Dive into this guide on making the most scrumptious Rigatoni with broccoli and feta. Not only will this dish satisfy your taste buds, but it’s also incredibly easy to prepare. Let’s embark on this culinary journey together!
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Nutritions
Nutrition Facts
RIGATONI WITH BROCCOLI AND FETA
Amount per Serving
Calories
590
% Daily Value*
Fat
27
g
42
%
Saturated Fat
10
g
63
%
Trans Fat
0
g
Cholesterol
45
mg
15
%
Sodium
780
mg
34
%
Potassium
500
mg
14
%
Carbohydrates
70
g
23
%
Fiber
6
g
25
%
Sugar
4
g
4
%
Protein
20
g
40
%
Calcium
320
mg
32
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Rigatoni – 8 ounces approximately 225 grams
- Fresh broccoli – 2 cups chopped (approximately 200 grams)
- Feta cheese – 1 cup crumbled (around 150 grams)
- Olive oil – 2 tablespoons 30 ml
- Fresh garlic – 3 cloves minced
- Red pepper flakes – 1/4 teaspoon more or less, depending on your heat preference
- Lemon juice – from 1 lemon
- Salt and black pepper to taste
- Fresh parsley – a handful finely chopped for garnish
Instructions
- Start by boiling a pot of water with a pinch of salt. Once boiling, add the rigatoni and cook until al dente. This usually takes around 10-12 minutes.
- While the pasta is boiling, heat the olive oil in a large skillet over medium heat.
- Add the minced garlic and red pepper flakes to the skillet. Sauté for about a minute until the garlic turns golden.
- Introduce the chopped broccoli to the skillet. Stir and cook for 5-7 minutes, until the broccoli becomes tender yet retains its bright green color.
- Once the rigatoni is cooked, drain the water but reserve about 1 cup of pasta water.
- Add the rigatoni to the skillet with broccoli. Toss it well.
- Sprinkle the crumbled feta cheese into the mixture. Gently stir.
- Pour in the lemon juice, and season with salt and black pepper.
- If the mixture seems too dry, add a bit of the reserved pasta water until you reach your desired consistency.
- Finish by garnishing with fresh parsley.
Notes
PRO TIPS
Always use fresh broccoli. Frozen ones can turn mushy. Adjust the red pepper flakes based on how spicy you like your food. Opt for block feta and crumble it yourself. Pre-crumbled versions often contain anti-caking agents. Remember, the reserved pasta water is starchy and can help in thickening your sauce. SERVING
Best enjoyed fresh! But if you’re saving some for later, store in an airtight container in the fridge. This dish pairs well with a crisp green salad on the side. Consider garnishing with extra crumbled feta or even some toasted pine nuts for added texture. For those seeking an extra zest, a sprinkle of lemon zest can elevate the dish even further.
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