We often think of hearty greens with fatty meats like bacon or smoked pork hocks, but the following recipe has only 11 grams of fat per serving and 367 calories. We eat a lot of pasta with greens in our house, as often kale as broccoli raab. So feel free to substitute with other hearty greens. If you want to slim this recipe down further, supermarkets now carry low-fat feta cheese.
1 bunch broccoli raab or kale (about 1 pound)- 2 teaspoons salt plus additional for seasoning
- 12 ounces fresh short pasta such as penne or fusilli or dried capellini (angel hair)
- 1 cup fat-free, reduced-sodium chicken stock
- 4 cloves garlic
- 3/4 teaspoon red pepper flakes, or to taste
- Freshly ground pepper
- 2-1/2 ounces feta cheese, preferably sheep’s milk (about 3/4 cup)
- 1-1/2 tablespoons extra-virgin olive oil
- Grated Pecorino Romano cheese to pass at the table
1)Run the hot-water tap and put 2 quarts hot tap water in each of 2 pots (one large enough to eventually hold all the water, pasta, and broccoli raab). Cover and bring both pots to a boil over high heat, 8 to 10 minutes.
2)Meanwhile, cut off the bottom 1/2 inch from the bottom of the bunch of broccoli raab and remove any withered or yellowed leaves. Then lay the bunch on its side on a cutting board. Cut the bunch crosswise beginning at the top. The leafy tops should be cut into ribbons about 3/4-inch-wide. The stem portions should be no more than 3/8-inch wide.
3)As soon as the water boils, pour the water from the smaller pot into the larger pot. Add the broccoli raab and 2 teaspoons salt. Stir, cover and cook for 3 minutes. If using dried capellini, break in half. Add the pasta to the pot. Stir, cover, and return to a boil. Stir again, partially cover, and cook for 3 to 4 minutes, stirring at least one more time, until the pasta is done to your taste.
4)Meanwhile, put the chicken stock in a 12-inch sauté pan or Dutch oven over medium-high heat. Peel and chop the garlic. Add to the pan along with the red pepper flakes. Crumble or chop the feta.
5)When the broccoli raab and pasta are done, drain and add both to the sauté pan. Season to taste with salt and pepper. Toss to mix. Add the feta and the olive oil. Toss well and serve. Pass the grated Pecorino Romano at the table.
Serves 4
Calories: 367, Fat: 11g /26.7%, Saturated Fat: 3.7g