Fresh Broccoli With Spinach Fusilli

1. In medium skillet heat olive oil. Saute onion and garlic 2 minutes. Add carrot and capers and cook 1 minute longer.

2. Add beef stock and pepper flakes. Cook slowly for five minutes.

3. Meanwhile cook fusilli al dente. Drain and return to pan.

4. Stir in sauce and broccoli into pasta and HALF the cheese.

5. Serve hot topped with the remaining cheese.

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Nutrient	Quantity
Total fats	62.1396 g
Protein	19.8135 g
Carbohydrates	56.6114 g
Energy	817.3145 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6965 g
Water	768.8218 g
Aspartic acid	1.1885 g
Calcium, Ca	675.8193 mg
Lutein + zeaxanthin	4452.24 g
Fiber, total dietary	17.741 g
Fatty acids, total saturated 22:0	0.0758 g
Carotene, beta	7254.7193 g
Niacin	6.1024 mg
Vitamin A, RAE	1850.4132 g
Arginine	0.7189 g
Riboflavin	0.7749 mg
Tocopherol, beta	0.097 mg
Fatty acids, total saturated 20:1	0.2314 g
Glutamic acid	2.0918 g
Sodium, Na	1729.7866 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8115 g
Total lipid (fat)	62.1396 g
Manganese, Mn	2.324 mg
Fructose	3.3662 g
Proline	0.3817 g
Fatty acids, total saturated 16:0	7.4831 g
Fatty acids, total saturated 8:0	0.0189 g
Sucrose	3.5818 g
Choline, total	84.6233 mg
Sugars, total	15.8698 g
Serine	0.4214 g
Fatty acids, total saturated 10:0	0.0378 g
Fatty acids, total saturated 18:0	1.7841 g
Fatty acids, total saturated 20:4 undifferentiated	0.0001 g
Vitamin B-6	1.1198 mg
Selenium, Se	16.8638 g
Ash	11.2842 g
Fatty acids, total saturated 18:1 undifferentiated	40.4938 g
Pantothenic acid	2.7882 mg
Phenylalanine	0.4171 g
Copper, Cu	0.7675 mg
Betaine	0.716 mg
Thiamin	0.5031 mg
Retinol	15.12 g
Methionine	0.1313 g
Iron, Fe	7.6007 mg
Carbohydrate, by difference	56.6114 g
Phosphorus, P	364.7397 mg
Folate, total	592.9957 g
Tocopherol, gamma	0.965 mg
Fatty acids, total saturated 22:1 undifferentiated	0.1973 g
Lycopene	12535.2 g
Alanine	0.4123 g
Cholesterol	11.34 mg
Valine	0.4444 g
Fatty acids, total saturated 18:2 undifferentiated	6.5069 g
Glycine	0.3219 g
Carotene, alpha	2579.44 g
Glucose (dextrose)	3.2934 g
Fatty acids, total saturated 14:0	0.1759 g
Zinc, Zn	4.012 mg
Isoleucine	0.3054 g
Maltose	0.6384 g
Fatty acids, total saturated 12:0	0.0567 g
Fatty acids, total polyunsaturated	7.2038 g
Fatty acids, total polyunsaturated 17:1	0.0705 g
Leucine	0.4831 g
Tocotrienol, alpha	0.1568 mg
Vitamin A, IU	36747.105 IU
Folate, DFE	592.9957 g
Tryptophan	0.1187 g
Vitamin C, total ascorbic acid	577.0667 mg
Phytosterols	131.216 mg
Fatty acids, total saturated 20:0	0.2297 g
Fatty acids, total saturated 6:0	0.0378 g
Starch	1.0296 g
Lactose	0.6384 g
Tyrosine	0.1928 g
Vitamin K (phylloquinone)	356.2082 g
Fatty acids, total saturated	10.0152 g
Histidine	0.218 g
Fatty acids, total monounsaturated	41.8831 g
Threonine	0.4197 g
Folate, food	592.9957 g
Fatty acids, total polyunsaturated 17:0	0.0119 g
Cryptoxanthin, beta	3.04 g
Vitamin E (alpha-tocopherol)	12.3167 mg
Magnesium, Mg	118.6036 mg
Lysine	0.5104 g
Potassium, K	2551.3828 mg
Cystine	0.1477 g
Fluoride, F	3.074 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	0.25 cup	477.36	0	54
Broccoli	0.5 bunch	103.36	20.1856	1.1248
Spinach	0.5 lb	49.8952	8.8451	0.6804
Carrot	1	29.52	6.8976	0.1728
Onion	1	28	6.538	0.07
Garlic Clove	1	0	0	0
romano cheese	0.5 cup	0	0	0
caper	1 teaspoon	0.6593	0.1402	0.0247
beef stock	0.75 cup	128.52	14.0049	6.0669
red pepper flake	0.25 teaspoon	0	0	0