Pasta.  For many of us athletes its become the common denominator for the fuel that keeps us going.  It comes in many shapes, sizes, flours and ethnic origins.  According to some research there might be over 600 types out there.  From spaghetti and penne to soba and udon to egg mein and silver needle, on and on it goes.  One of the wonders of noodles are that they begin with most often nothing more than dried flour ( wheat, rye, buckwheat, rice) with water added (sometimes egg or a vegetable puree), kneaded and worked to develop gluten ( the strands of stuff that give it and bread its shape) then sometimes dried (although often used fresh without drying).  Pasta has come to be a marvelous method to provide sustenance and energy for the world’s masses for hundreds of years.

Not surprising that along the way noodles have been co-opted and absorbed by dozens of cultures around the globe yielding innumerable variations as ingredients and sauces are added.  This my friends is one of the joys and wonders of cusine and culture.

One of the glories of pasta (and noodles) is that it is really a simple food.  Each type, style and manufacturer claim a special nuance of flavor and texture.  There is no arguing that egg noodles taste and feel differently in the mouth than a thin rice noodle or rustic spelt pasta.  Handled indifferently and it produces a sad and forelorn dish.  Too often the pasta bowl ends up a kitchen sink approach to cooking with “god knows” how many unrelated ingredients piled together and sauced heavily.  While it may give you the same approximate nutritional benefit I’ll say that its poor dining at best.  Just don’t do it.  Better to heed the mantra that less is more.  A few intelligently chosen ingredients, carefully prepared are all that is needed.  That hunk of broccoli, handful of tomatoes or bunch of spinach lying about might be better on the side, cooked seperately in its own right.   Paired with a crisp salad and pleasingly robust glass of wine is the way to go.

This recipe is for a simple pasta dish using fusilli shaped pasta that is readily available (but honeslty you can certainly substitute whatever you have at hand).  The key is to be flexible, look for and develop the flavors.  Let it have some character and integrity.

For 2 servings:

• 6 oz dried pasta (fusili or other shapes are good)(remember it will more than double in weight after it is cooked)
• 3 oz fresh sausage (a good Italian style fennel sausage is a super place to start. But don’t be shy here.  A little more or a different flavor will be just fine.  One word of caution is for this recipe is to stay away from the sausages that contain fruit)
• 4 oz shredded cooked chicken ( optional but a great way to build flavor, texture and add a boost of lean protein)
• 1 Tablespoon extra virgin olive oil
• 3 Tablespoons grated parmesan

Bring a large pot of water to boil with a pinch of salt. When the water is really boiling vigorously add the pasta.  Set the timer for 10 minutes and go to work on the rest of the dish.

Heat a large shallow saue pan (if you have a non-stick version all the better).

Add the olive oil and swirl the pan.  Add the sausage and let it cook for 2 minutes moving it around a bit several times.  Its okay to let it brown a bit.

Add the chicken and stir it in.  Let this cook over a medium to low-ish heat while the pasta cooks.  When its hot remove from heat and keep warm.

For the Broccoli:

• 1 head broccoli ( or cauliflower prepped same way) trimmed into 2-3 inch pieces.  Tip: keep any leaves and cook them with the tops.  Also I like to trim off the bottom 2 inches or so off the bottom of the stalk then thinly slice it and include in the dish.  Waste not/ want not!
• 1/2 cup water (warm)
• 1 teaspoon dried chile flakes
• 1 clove garlic, peeled and minced (or grated or thinly sliced) (Note: don’t sweat over this. The idea is again to build flavor.
• 1 Tablespoons extra virgin olive oil
• 1/8 teaspoon kosher salt
• Optional – 1-2 anchovy filets minced small  (if you choose this route and its one I highly recommend be sure to purchase a good quality anchovy like Recca or Scalia.)

In sturdy pot with a lid heat the oil over a low heat until just hot.  Add the garlic and chili flakes and cook SLOWLY for about a minute.  Stir often and don’t let them brown.  (If you use the optional anchovy add it here)

Add the broccoli and water.  Cover the pot with the lid and raise the heat a little until the water begins to boil.  Keep the heat at a medium low level.  Stir a couple of times  and let cook for 8 minutes.

Check to make sure the water does not boil dry.  Add the salt.  At the end of 8 minutes remove the lid.  The broccoli should be soft and just beginning to lose its bright green color.  Its okay.  If its not  cover and let cook for another 2 mintues.  Were not making crunchy steamed vegetables here.  If there is still a bit of water you can pour some off or just raise the heat and let it boil for a few minutes.

The flavor of slow cooked broccoli is beautifully rich with a bit of umami showing thru.  Curioiusly the flavor works really well with other big flavored dishes and won’t kill the flavor of red wine.

Oh yeah, don’t foreget the salad.  Time of year keep an eye out at the markets for those super bittery salad greens like frisee, escarole and radicchio.

Nutrition Facts Serving Size  (337g)

Amount Per Serving Calories 680    Calories from Fat 250

% Daily Value Total Fat 28 g 43 %  Saturated Fat 7 g 35 %  Trans Fat 0 g    Cholesterol 50 mg 17 %  Sodium 1340 mg 56 %  Total Carbohydrate 71 g 24 %  Dietary Fiber 5 g 20 %  Sugars 3 g    Protein 35 g

Vitamin A   80 %  Vitamin C   200 %  Calcium   25 %  Iron   15 %