Pasta with Broccoli, Tomatoes & Anchovy Sauce

Pasta with Broccoli, Tomatoes & Anchovy Sauce

Marine theme: A touch of anchovy makes broccoli and pasta sing. To make it a meal, begin with an arugula salad tossed with lemon vinaigrette.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 10 min 40 min



  • 1 1/2 pounds broccoli
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons anchovy paste
  • 1/4 teaspoon crushed red pepper
  • 1 28-ounce c whole tomatoes, chopped, juice reserved
  • Salt & freshly ground pepper, to taste
  • 12 ounces whole-wheat spaghetti, or linguine
  • 6 tablespoon freshly grated Parmesan cheese

Cooking Instruction

Step 1

Put a large pot of salted water on to boil.

Step 2

Cut broccoli florets from stems and cut them into 1-inch pieces. Peel, halve and slice stems.

Step 3

Heat oil in a large skillet over medium heat. Add garlic, anchovy paste and crushed red pepper. Cook, stirring constantly, until garlic is fragrant, about 1 minute. Add broccoli stems, tomatoes and their juice and bring to a simmer; cook, stirring occasionally, until thickened, 12 to 15 minutes. Add broccoli florets; cover and cook until tender, 5 to 10 minutes more. Season with salt and pepper.

Step 4

Meanwhile, cook pasta until al dente, 9 to 10 minutes. Drain and transfer to a large bowl; toss with sauce. Serve immediately, sprinkled with Parmesan.


  • Serving: Per serving
  • Calories: 176
  • Carbohydrates: 25g
  • Fat: 5g
  • Protein: 10g
  • Dietary Fiber: 7g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 8mg
  • Potassium: 382mg
  • Sodium: 382mg
  • Exchanges: 1 starch, 2 vegetable, 1 fat
  • Carbohydrate Servings: 1