Ingredients
400g Coles Brand Pasta Bows
3 tablespoons Coles Unsalted Butter
3 cups broccoli florets, main stem from the broccoli, peeled, sliced into 3mm disks
2 tablespoons lemon juice
1/4 cup basil leaves, roughly chopped
2 tablespoons Lucky Pine Nuts, toasted
30g Coles Shredded Parmesan Cheese, grated (or vegetarian hard cheese)
Extra virgin olive oil, for drizzling
Instructions
Bring a large pot of salted water to the boil.
Add the pasta and cook according to the packet directions until al dente.
While the pasta is cooking, place a large frying pan over medium-high heat and add the butter. Once the butter has browned, add the lemon juice and the broccoli and cook, tossing frequently until tender, for about 4 minutes.
Drain the pasta from the pot and pour directly into the frying pan. Add the pine nuts and basil and toss a few more times. Season to taste with salt and pepper.
Divide the pasta between 4 serving bowls, garnish with the grated parmesan and a drizzle of extra virgin olive oil and serve.
Key Points About Ingredients:
- Brown butter adds a deep, nutty flavour by allowing the milk solids in unsalted butter to caramelise — watch it closely over medium-high heat and remove from heat as soon as it smells toasty.
- Broccoli stems are just as delicious as florets — peeling and slicing them into thin 3mm disks ensures they cook quickly and evenly alongside the pasta.
- Toasting pine nuts before adding them enhances their natural richness; dry-toast them in a pan over medium heat for 2–3 minutes, stirring constantly, until golden.
- Using pasta cooking water (a splash reserved before draining) can help the brown butter sauce cling beautifully to every bow of pasta.
- Fresh basil should be added at the very last moment to preserve its bright colour and delicate aroma — heat wilts it quickly.
Key Nutritional Insights:
- Broccoli is an excellent source of vitamin C, vitamin K, and folate, making this dish a genuinely nutrient-dense pasta option.
- Pine nuts provide heart-healthy monounsaturated fats and a good dose of vitamin E and magnesium per serving.
- Using unsalted butter gives you control over the dish's sodium content — the parmesan adds flavour-forward saltiness naturally.
- Pasta bows (farfalle) made from durum wheat semolina offer a moderate source of complex carbohydrates and plant-based protein to fuel energy levels.
- A drizzle of extra virgin olive oil at the end adds beneficial polyphenols and monounsaturated fats associated with cardiovascular health.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories620
- Standard DV% Daily Value*
- Total Fat24 g72 g33.33%
- Saturated Fat9 g20 g45%
- Trans Fat0 g
- Polyunsaturated Fat4 g
- Monounsaturated Fat9 g
- Cholesterol38 mg300 mg12.67%
- Sodium310 mg2300 mg13.48%
- Total Carbohydrate82 g275 g29.82%
- Dietary Fiber6 g28 g21.43%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein19 g50 g38%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium180 mg1300 mg13.85%
- Iron3 mg18 mg16.67%
- Potassium520 mg4700 mg11.06%
- Vitamin A620 mcg900 mcg68.89%
- Vitamin C (Ascorbic Acid)62 mg90 mg68.89%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K95 mcg120 mcg79.17%
- Vitamin B1 (Thiamin)0.4 mg1.2 mg33.33%
- Vitamin B2 (Riboflavin)0.25 mg1.3 mg19.23%
- Vitamin B3 (Niacin)4 mg16 mg25%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate120 mcg400 mcg30%
- Vitamin B12 (Cobalamine)0.3 mcg2.4 mcg12.5%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline42 mg550 mg7.64%
- Phosphorus290 mg1250 mg23.2%
- Iodine8 mcg150 mcg5.33%
- Magnesium65 mg420 mg15.48%
- Zinc2 mg11 mg18.18%
- Selenium38 mcg55 mcg69.09%
- Copper0.3 mg0.9 mg33.33%
- Manganese1.2 mg2.3 mg52.17%
- Chromium12 mcg35 mcg34.29%
- Molybdenum28 mcg45 mcg62.22%
- Chloride180 mg2300 mg7.83%
