One-Pan Broccoli Spaghetti with Anchovy Butter
By Joe
Source: NYT Cooking.
Spaghetti cooked in one pan with broccoli, garlic and melted anchovy butter, so the pasta starch turns everything into a glossy sauce.
Always check the labels of the products you use.
Method
- 1
Prep the broccoli. Peel the stalk, then cut the stalk and thick stems into 1 cm pieces and put them in the pan with the garlic. Chop the florets into spoon-sized pieces and keep them separate; stalks need longer to soften.
- 2
Anchovy butter. Add the butter and anchovies to the pan and set over medium-high heat. Cook 2-3 min, mashing the anchovies into the butter, until they melt away and the stalks have softened.
- 3
Cook it all in one pan. Add the dry spaghetti, the florets, salt, chilli and the water and bring to a boil. Cook 8-12 min, turning everything with tongs every minute or so, until the pasta is al dente and the liquid has thickened into a glossy sauce. Add a splash more water if it dries out before the pasta is done; the starch the spaghetti releases is what makes the sauce.
- 4
Serve. Eat straight away with grated Parmesan.
Storage
Cool and refrigerate in an airtight container within 2 hours for up to 2 days. Reheat in a pan with a splash of water until piping hot (74 °C).
EU nutrition claims
- Source of protein: 3.7 g protein per 100 kcal, about 15% of energy (needs ≥ 12%)
- Low sugars: 2.1 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 230 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large deep frying pan with high sides (30 cm)
- tongs
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 500 kcal |
| Protein | 18.7 g |
| Carbohydrate | 75.2 g |
| of which sugars | 4.9 g |
| of which free sugars | 0 g |
| Fat | 14.7 g |
| of which saturates | 8.4 g |
| Fibre | 6.8 g |
| Salt | 2.16 g |
Protein per 100 kcal
3.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
