This recipe was prepared at the launch of Measure Up – the Government’s latest initiative in the fight against obesity – by Lucio Galleto and Logan Campbell of Lucio's Italian Restaurant. The pasta (in this case, ear-shaped orecchiette) is low-GI, while the broccoli, garlic and chilli are all good for you. These quantities will serve four people as a main meal, or six people as an entree.
- Â½ head broccoli
- 500 g orecchiette or other short pasta
- 120 ml extra virgin olive oil
- 2 garlic cloves, finely chopped
- 5 anchovy fillets
- 2 red hot chillies, finely chopped
- salt and pepper
- grated parmesan (optional)
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
Prepare the broccoli by removing the florets, and discarding any larger woody part of the stems, slice the remaining stems thinly.
Bring a large pot of salted water to the boil, blanch the broccoli florets and stems for about 4 minutes, then drain with a slotted spoon and plunge into ice cold water, drain again and set aside.
Add the orecchiette to the still boiling water and cook for 1 minute less than the stated cooking time on the packet.
In the meantime, heat the olive oil in a large non stick pan on a low heat. Add the garlic, chili and anchovies, sauté for 3 minutes being very careful not to burn the garlic, then add the broccoli, mixing delicately with a wooden spoon, season to taste. Drain the pasta and add to the pan, reserving a little of the cooking liquid.
Stir well to coat the pasta, adding a little of the pasta cooking water to make a creamy sauce. Season with salt and pepper.
Serve immediately. Parmesan may be grated on top, if preferred.