Lunch: Baked Rigatoni with Broccoli, Green Olives, and Pancetta

Recipe by Hugh Acheson Instead of using tomato sauce, Hugh Acheson makes his version of baked ziti with intensely sweet roasted tomatoes.

This recipe includes superfoods such as:

Broccoli, Basil

Health benefits of Baked Rigatoni with Broccoli, Green Olives, and Pancetta

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Ingredients

2 tbsp. unsalted butter
1 1/2 lb. plum tomatoes
3 clove garlic
2 sprig thyme
1/2 c. torn basil leaves
1 sprig basil
3 tbsp. extra-virgin olive oil
kosher salt
Freshly ground black pepper
1 1/2 lb. broccoli
1 slice pancetta
1 large onion
1 c. green olives
1 lb. rigatoni
2 c. fresh ricotta cheese
3/4 c. Parmigiano-Reggiano cheese

Instructions

Preheat the oven to 425 degrees F and butter a 9- by 13-inch ceramic or glass baking dish. On a rimmed baking sheet, toss the tomatoes, garlic, thyme, and basil sprig with 1 tablespoon of the olive oil and season with salt and pepper. Roast for about 20 minutes, until softened and browned in spots; let cool. Discard the thyme and basil sprig and coarsely chop the tomatoes and garlic, reserving any juices.
Meanwhile, on another rimmed baking sheet, toss the broccoli florets with 1 tablespoon of the olive oil and season with salt and pepper. Roast for 15 minutes, or until crisp-tender. Leave the oven on.
Meanwhile, in a large, deep skillet, heat the remaining 1 tablespoon of olive oil. Add the pancetta and cook over moderately high heat, stirring occasionally, until browned and nearly crisp, about 5 minutes. Add the onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in the olives, tomatoes, garlic, and butter; keep warm.
In a pot of salted boiling water, cook the rigatoni until al dente. Drain the pasta, reserving 1 1/4 cups of the cooking water. Stir the pasta into the skillet along with the reserved cooking water, broccoli, ricotta, torn basil, and 1/2 cup of the Parmigiano. Season with salt and pepper. Transfer the pasta to the prepared baking dish. Sprinkle the remaining 1/4 cup of Parmigiano on top and bake for 15 minutes, until bubbling and browned on top. Let stand for 5 minutes before serving. Looking for more dinner options? Check out our pork chop recipes, chicken recipes, and potato recipes.

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