Your Recipe

Broccoli pasta shells recipe

Složka Množství Kalorie
Brokolice 453g 154kcal
Petržel 0.5g 0kcal
Těstoviny sušené 250g 928kcal
Piniové oříšky 30g 202kcal
Česnek 3g 4kcal
Olivový olej 28g 248kcal
Bazalka čerstvá 24g 6kcal
Citronová kůra 2g 1kcal
Sýr, parmezán, strouhaný 30g 126kcal

Recipe Instructions:

Ingredients
1 head of broccoli, chopped into florets
1 garlic clove, unpeeled
2 tbsp olive oil
250g pasta shells
½ small pack parsley
½ small pack basil
30g toasted pine nuts
½ lemon, zested and juiced
30g parmesan (or vegetarian alternative), plus extra to serve

Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Toss the broccoli and garlic in 1 tbsp of the olive oil on a roasting tray and roast in the oven for 10-12 mins, until softened.

STEP 2
Tip the pasta shells into a pan of boiling, salted water. Cook according to packet instructions and drain. Tip the parsley, basil, pine nuts, lemon juice and parmesan into a blender. Once the broccoli is done, set aside a few of the smaller pieces. Squeeze the garlic from its skin, add to the blender along with the rest of the broccoli, pulse to a pesto and season well.

STEP 3
Toss the pasta with the pesto. Add the reserved broccoli florets, split between two bowls and top with a little extra parmesan, the lemon zest and a good grinding of black pepper, if you like.

nutriční údaje
Velikost porce 205 g | ml
Množství na porci 417
1745
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 2.7g 14%
Sodík 173mg 8%
Sacharidy celkem 57g 21%
Vláknina 5.4g 19%
Cukr 3.9g
Bílkoviny 15g 30%
Vitamin D 0mcg 0%
Vápník 147mg 11%
Železo 3.6mg 20%
Draslík 578mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 68.664 mcg 8%
Thiamin [B1] 0.671 mg 56%
Riboflavin [B2] 0.431 mg 33%
Niacin [B3] 5.607 mg 35%
Kyselina pantotenová [B5] 0.995 mg 20%
Vitamin B6 0.32 mg 19%
Kobalamin [B12] 0.101 mcg 0%
Floát [B9] 322.63 mcg 0%
Vitamin C 103.204 mg 115%
Vitamin D 0 mcg 0%
Vitamin E 2.711 mg 18%
Vitamin K 150.992 mcg 126%
Betain 88.826 mg 0%
Cholin 37.135 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 56.6 g 21%
Sugars 3.9 g 8%
Vláknina 5.4 g 19%
Carbohydrate 55.6 g 0%
Čisté sacharidy 52.7g
aminokyseliny
živina Množství DV
Alanin 0.452 g 0%
Arginin 0.705 g 0%
Kyselina asparagová 0.878 g 0%
Cystein 0.215 g 0%
kyselina glutamová 3.729 g 0%
Glycin 0.437 g 0%
Histidin 0.283 g 0%
Izoleucin 0.458 g 0%
Leucin 0.852 g 0%
Lysin 0.389 g 0%
Metionin 0.157 g 0%
Fenylalanin 0.599 g 0%
Prolin 1.163 g 0%
Serin 0.593 g 0%
Treonin 0.424 g 0%
Tryptofan 0.164 g 0%
Tyrosin 0.252 g 0%
Valin 0.571 g 0%
Minerály
živina Množství DV
Vápník 146.74 mg 11%
Měď 0.35 mg 39%
Fluorid 11.25 mcg 0%
Železo 3.59 mg 20%
Hořčík 82.52 mg 20%
Mangan 1.56 mg 68%
Fosfor 288.19 mg 23%
Draslík 578.09 mg 12%
Selen 45.14 mcg 82%
Sodík 173.13 mg 8%
Zinek 2.21 mg 20%
další
živina Množství DV
Voda 115.685 g 0%
Popel 2.328 g 0%