Your Recipe

Rotini with Creamy Broccoli Sauce

Složka Množství Kalorie
Citrón 29g 8kcal
Citronová šťáva 14.4g 3kcal
Brokolice 1164g 396kcal
Těstoviny sušené 224g 831kcal
Česnek 3g 4kcal
Olivový olej 19.95g 176kcal
Citronová kůra 2g 1kcal
Sýr, parmezán, strouhaný 30g 126kcal
Pepř černý, mletý 1.15g 3kcal
Sůl 4.5g 0kcal

Recipe Tags:

Weight Watchers

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Kosher salt¾ tsp, plus more for salting the water
Frozen chopped broccoli 6 cup(s), florets
Uncooked yellow lentil pasta 8¾ oz, rotini variety
Garlic 1 large clove(s), coarsely chopped
Olive oil 1½ Tbsp
Lemon zest 1 tsp Fresh lemon juice
1 Tbsp Black pepper
½ tsp Grated Parmesan cheese⅓ cup(s), divided
Lemon(s) ½ medium, cut into wedges (optional)

Instructions
Bring a large pot of salted water to a boil. Cook the broccoli for 3 minutes. Using a slotted spoon, remove the broccoli from the water and set aside. Add the pasta to the boiling water; cook, stirring occasionally, until al dente, 8 to 9 minutes. Reserve ½ cup of the cooking water. Drain the pasta.
In a blender, blend the garlic, oil, lemon zest and juice, salt, black pepper, 2 tbsp cheese, 2½ cups of the broccoli, and ½ cup reserved pasta cooking water on high until the sauce is creamy and smooth, about 1 minute.
Return the pasta and remaining broccoli to the pot. Add the sauce and toss gently to coat. Sprinkle with the remaining cheese. Serve with the lemon wedges (if using).
Serving size: 1½ cups

nutriční údaje
Velikost porce 373 g | ml
Množství na porci 387
1621
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.1g 12%
Nasycené tuky 2.1g 11%
Sodík 674mg 29%
Sacharidy celkem 64g 23%
Vláknina 9.7g 35%
Cukr 6.7g
Bílkoviny 18g 36%
Vitamin D 0mcg 0%
Vápník 220mg 17%
Železo 4.1mg 23%
Draslík 1080mg 23%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 107.475 mcg 12%
Thiamin [B1] 0.713 mg 59%
Riboflavin [B2] 0.594 mg 46%
Niacin [B3] 5.906 mg 37%
Kyselina pantotenová [B5] 1.972 mg 39%
Vitamin B6 0.613 mg 36%
Kobalamin [B12] 0.101 mcg 0%
Floát [B9] 403.944 mcg 0%
Vitamin C 265.687 mg 295%
Vitamin D 0 mcg 0%
Vitamin E 3.071 mg 20%
Vitamin K 299.858 mcg 250%
Betain 79.566 mg 0%
Cholin 65.621 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 63.5 g 23%
Sugars 6.7 g 13%
Vláknina 9.7 g 35%
Carbohydrate 62.3 g 0%
Čisté sacharidy 56.8g
aminokyseliny
živina Množství DV
Alanin 0.551 g 0%
Arginin 0.827 g 0%
Kyselina asparagová 1.303 g 0%
Cystein 0.225 g 0%
kyselina glutamová 4.161 g 0%
Glycin 0.509 g 0%
Histidin 0.34 g 0%
Izoleucin 0.519 g 0%
Leucin 0.934 g 0%
Lysin 0.562 g 0%
Metionin 0.194 g 0%
Fenylalanin 0.717 g 0%
Prolin 1.204 g 0%
Serin 0.7 g 0%
Treonin 0.517 g 0%
Tryptofan 0.2 g 0%
Tyrosin 0.284 g 0%
Valin 0.697 g 0%
Minerály
živina Množství DV
Vápník 220.28 mg 17%
Měď 0.29 mg 32%
Fluorid 10.18 mcg 0%
Železo 4.13 mg 23%
Hořčík 94.97 mg 23%
Mangan 1.18 mg 51%
Fosfor 348.56 mg 28%
Draslík 1079.63 mg 23%
Selen 45.45 mcg 83%
Sodík 673.63 mg 29%
Zinek 2.33 mg 21%
další
živina Množství DV
Voda 277.775 g 0%
Popel 3.481 g 0%