Penne with anchovy, broccoli, chilli and garlic

Name: Penne with anchovy, broccoli, chilli and garlic
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Italian, European, Mediterranean
Ingredients: 400g/14oz dried penne pasta; 1 x 50g/1¾oz tin anchovies in olive oil, oil reserved; 2 garlic cloves, finely sliced; 1 tsp chilli flakes (use half if you prefer less heat); 1 head of broccoli (about 350g/12oz), chopped into very small florets; salt and black pepper

4 steps

Prep:30minCook:30min

Don’t waste the flavoursome oil in your tin of anchovies. Here it’s used to cook the garlic and chilli ahead of adding pasta and broccoli to the pan. This is designed to be a low cost recipe. Each serving provides 423kcal, 19g protein, 75g carbohydrate (of which 4g sugars), 3g fat (of which 1g saturates), 8.5g fibre and 1.9g salt.

Updated at: Thu, 17 Aug 2023 01:04:29 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories412.9 kcal (21%)

Total Fat2.6 g (4%)

Carbs78.9 g (30%)

Sugars3.6 g (4%)

Protein18 g (36%)

Sodium917.7 mg (46%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

400gdried penne pasta

1 x 50ganchovies in olive oil

tin, oil reserved

2garlic cloves

finely sliced

1 tspchilli flakes

use half if you prefer less heat

350gbroccoli

chopped into very small florets

salt

black pepper

Instructions

Step 1

Cook the pasta according to packet instructions in a large saucepan of salted boiling water.

Step 2

Heat a large frying pan over a medium heat. Pour 1½ tablespoons (or as much as there is in the tin if it doesn’t make 1½ tablespoons) of the anchovy oil into the pan and, once hot, add the anchovies and the garlic, breaking the anchovies up with a wooden spoon as they cook. Cook gently until the anchovies have melted into a paste. Add the chilli flakes and mix well. Reduce the heat to low until the pasta is ready.

Step 3

When the pasta is two minutes away from being ready, add the broccoli to the pan with the pasta. Continue to cook for two minutes and then drain, reserving a cup of the cooking water. Tip the pasta and broccoli into the pan with the anchovies and stir well to coat everything in the anchovy sauce. If the anchovies are too thick or the pasta a little sticky, then add a dash of the pasta water, stir and continue to add until all the pasta is coated with the sauce.

Step 4

Taste and adjust the seasoning as necessary. Serve.

View on bbc.co.uk

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