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Tomato and Broccoli Casserole with Pasta and Fruit



  • 1/2 cup frozen broccoli
  • 1 garlic
  • 2 tomatoes (medium)
  • 1/2 teaspoon oregano
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon black pepper
  • 2 1/2 ounce low fat or non fat shredded cheese
  • 1/4 onion (small)
  • 1/3 tablespoon olive oil
  • 1 ounce pasta (dry, uncooked)

Nutrition Information

  • calories 360
  • protein 27 g
  • carbohydrate 43 g
  • fat 11 g
  • satfat 4 g
  • sodium 480 mg
  • fiber 6 g
  • sugars 12 g
  • cholesterol 15 mg

How to Make It

  1. Pre-heat oven to 350 degrees F. Prepare pasta according to recipe provided. Spray a small-medium ovenproof casserole with cooking spray and set aside. In a bowl, microwave frozen broccoli for 3 minutes, stir and cook for one minute more (the time will depend on the power of your microwave oven). Let stand one minute, and drain. Chop garlic, tomatoes and onion. Heat oil in a medium sized nonstick skillet over medium-high heat and sauté onion for about 2-3 minutes; then add garlic and sauté for about one more minute. Lower temperature to medium; add tomatoes, oregano, parsley and pepper. Continue cooking stirring occasionally for about 5-7 minutes. Add cooked pasta and broccoli to skillet and stir to heat through, 1-2 minutes. Place mixture in casserole dish, sprinkle with cheese and bake for 8-10 minutes and serve. Pasta Cooked: Choose pasta that you prefer, such as penne, ziti, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse).