Your Recipe

Butternut Squash Mac and Cheese with Broccoli

Složka Množství Kalorie
Brokolice 213g 72kcal
Cibule 52g 21kcal
Těstoviny sušené 600g 2226kcal
Česnek 12g 18kcal
Tymián čerstvý 0.4g 0kcal
Ocet 14.4g 3kcal
Dýně máslová, syrová 520g 234kcal
Mandlové mléko neslazené 480g 72kcal
Droždí, sušené 21g 68kcal
Mořská sůl 1.15g 0kcal
Pepř černý, mletý 0.2875g 1kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 medium butternut squash (1¾ lb.)
1 onion, finely chopped (1 cup)
4 cloves garlic, minced
½ teaspoon finely chopped fresh thyme
2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
2 tablespoons nutritional yeast
1 tablespoon white wine vinegar
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
3 cups dried whole grain penne pasta (8 oz.)
3 cups small broccoli florets
Fresh basil leaves
INSTRUCTIONS
Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.
Cook pasta according to package directions, adding broccoli the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.

nutriční údaje
Velikost porce 319 g | ml
Množství na porci 453
1893
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 2.8g 4%
Nasycené tuky 0.4g 2%
Sodík 157mg 7%
Sacharidy celkem 91g 33%
Vláknina 7.2g 26%
Cukr 6.2g
Bílkoviny 17g 34%
Vitamin D 0.8mcg 4%
Vápník 234mg 18%
Železo 4.5mg 25%
Draslík 749mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 544.243 mcg 60%
Thiamin [B1] 1.396 mg 116%
Riboflavin [B2] 0.612 mg 47%
Niacin [B3] 9.933 mg 62%
Kyselina pantotenová [B5] 1.485 mg 30%
Vitamin B6 0.426 mg 25%
Kobalamin [B12] 0.002 mcg 0%
Floát [B9] 521.21 mcg 0%
Vitamin C 51.249 mg 57%
Vitamin D 0.8 mcg 4%
Vitamin E 3.887 mg 26%
Vitamin K 37.282 mcg 31%
Betain 142.132 mg 0%
Cholin 26.443 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 91.2 g 33%
Sugars 6.2 g 12%
Vláknina 7.2 g 26%
Carbohydrate 78.5 g 0%
Čisté sacharidy 85g
aminokyseliny
živina Množství DV
Alanin 0.597 g 0%
Arginin 0.683 g 0%
Kyselina asparagová 0.996 g 0%
Cystein 0.284 g 0%
kyselina glutamová 5.206 g 0%
Glycin 0.579 g 0%
Histidin 0.371 g 0%
Izoleucin 0.645 g 0%
Leucin 1.194 g 0%
Lysin 0.502 g 0%
Metionin 0.193 g 0%
Fenylalanin 0.811 g 0%
Prolin 1.701 g 0%
Serin 0.769 g 0%
Treonin 0.594 g 0%
Tryptofan 0.23 g 0%
Tyrosin 0.333 g 0%
Valin 0.759 g 0%
Minerály
živina Množství DV
Vápník 233.79 mg 18%
Měď 0.41 mg 45%
Fluorid 18.11 mcg 0%
Železo 4.54 mg 25%
Hořčík 98.34 mg 23%
Mangan 1.26 mg 55%
Fosfor 276.34 mg 22%
Draslík 749.21 mg 16%
Selen 65.22 mcg 119%
Sodík 156.64 mg 7%
Zinek 2.05 mg 19%
další
živina Množství DV
Voda 205.079 g 0%
Popel 2.763 g 0%