Mar 3, 2009

A Pause for Junior's Cause

The darling Junior of Juice with Junior, is devoting 2009 to looking fine. Click here for the most recent post devoted to this mission.

I wanna be a friend to him at this time. I also want to join him in this quest. He asked for healthy food recommendations. I'm going to go one step further. He recently bought some whole grain pasta and thought he would just put some olive oil over it. That won't do. Not for darling Junior.

Here is a suggestion of healthy sauce to go with that pasta. I would recommend a protein the size of a deck of cards to go with it. Just be mindful to either grill, broil or bake that protein.

Pasta with Broccoli and Garlic Sauce:

10 oz box of frozen chopped Broccoli
2 cloves of chopped garlic
2 tablespoons of olive oil
1 teaspoon of Italian Seasoning
Red Pepper Flakes to taste
Salt and Pepper to taste
2 handfuls of pasta

Bring a pot of salted water to a boil that will fit your Broccoli and two handfuls of pasta.

At the same time preheat on medium heat, a saute pan.

Drop the broccoli into the pot of boiling water and blanch it for about 2 minutes.

While this is happening pour in the olive oil and garlic into the saute pan. Make sure it's not too hot because it will burn the garlic and make it bitter. It should saute yet not sizzle.

Retrieve the broccoli from the pot using either a small strainer or slotted spoon and move it into the pan with the garlic and olive oil (be careful because the water will spit back at you when it hits the hot oil). If the garlic is getting to brown, scoop in a tablespoon of the boiling water (stand back because she will spit back at you).

Then pour in two handfuls of pasta into the boiling pot of water (cook according to the instructions on the box).

Move the Broccoli around with a spoon, while the pasta is boiling. Then sprinkle in the italian seasoning, red pepper flakes, salt and pepper. Cook until you have just the right tenderness you like in your Broccoli. Turn off the saute pan and cover it. Mind you the Broccoli will continue cooking, so allow for that in terms of achieving the tenderness you want.

When the pasta is done, drain it, and put into a bowl and pour the Broccoli and Garlic sauce over it and toss. If you are feeling like you earned it, sprinkle some Parmesan cheese over the mixture. Go easy on the cheese!

Serve this along side the lean protein. I like to slice up my lean protein and fan it out so it looks like more. Don't forget we eat with our eyes first.

Most important Jun, do not eat your meal while watching TV or otherwise distracted. Really enjoy your meal and experience that blessing. Eat slowly and savor each bite. You will feel sated on many levels.

Now if you will excuse me, I have a Lil' Debbie Zebra cake with my name on it.


Seth said...

You can add some varieties into that basic pasta dish to create a whole assortment of flavors.

Things to add: sundried tomatos, pine nuts, anchovies, chopped fresh tomato, roasted peppers...

You could also add proteins right into the mixture - in particular, slices of grilled chicken breast work really well. Or grilled shrimp. Or just take a fresh mozzarella cheese, cube it, and stir in when you toss everything together - it will get all gooey and yummy.

Anonymous said...

What Allan! You're having a Zebra Cake. *kicks foot into the ground, whimper* I want one... So not fair...

All kidding aside, this sounds like a wonderful suggestion! The only problem is you lost me at "Bring a pot of salted water to a boil..."

Like for serious, I need to learn how to be comfortable in the kitchen because every time I go to cook something a little complicated, I freak out and ruin the whole thing.

Plus, I have absolutely no idea of how to buy fresh foods or meats. People who can do it, take it for granted, but when you're clueless, the produce and meat section is a scary place... But I'm gonna try to learn (I might do a post about it, while prolly burning my building to the ground...)

Allan S. said...

Seth just hooked you up Jun. It's on! You are going to be a healthy cooking diva before the year is up.