Diabetes Forecast

Penne With Broccoli and Roasted Red Peppers

Per Serving

Penne With Broccoli and Roasted Red Peppers

Makes: 4
Serving Size: 1 cup
Calories 300
Fat 7 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 51 g
Fiber 8 g
Sugars 5 g
Cholesterol 5 mg
Sodium 170 mg
Potassium 280 mg
Protein 10 g
Phosphorus 170 mg
Choices: Starch 3, Vegetable 1, Fat 1
  • Makes: 4
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 16 to 18 minutes


8 oz. whole wheat penne noodles
2 cups broccoli florets
1 1/2 Tbsp. olive oil (divided use)
1/2 cup diced red onion
2 garlic cloves, minced (2 tsp.)
1/4 tsp. dried thyme leaves
pinch crushed red chili peppers
1/2 cup low-fat, reduced-sodium chicken broth
2 tsp. good-quality balsamic vinegar
1/2 cup diced, jarred roasted red (or yellow) peppers, drained
1 tsp. small capers, drained
Freshly ground black pepper to taste
2 Tbsp. grated fresh Parmesan cheese
2 Tbsp. fresh sliced basil


  1. In a large pot of lightly salted, rapidly boiling water, cook the penne noodles for about 7 minutes. Add in the broccoli florets, and cook for 2 to 3 minutes more, or until the pasta is al dente and the broccoli is bright green and crisp. Drain well and set aside.
  2. Heat 1 Tbsp. of the olive oil in a large skillet over medium heat. Add the onions and sauté for 4 minutes. Add in the garlic, thyme, and crushed red chili peppers, and sauté for 1 minute.
  3. Add in the broth and vinegar, and bring to a boil. Reduce the heat to low, and add in the red peppers, capers, and black pepper. Cook for 1 to 2 minutes. Add the pasta and broccoli to the pan, and toss to coat. Drizzle in the remaining olive oil, and toss to coat.
  4. Turn the pasta and broccoli into a large warmed bowl. Sprinkle with Parmesan and basil.

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