Your Recipe

Broccoli pasta shells recipe

Zutat  Menge  Kalorien 
Brokkoli, roh 453g 154kcal
Petersilie 0.5g 0kcal
Nudeln trocken 250g 928kcal
Pinienkerne 30g 202kcal
Knoblauch 3g 4kcal
Olivenöl 28g 248kcal
Basilikum frisch 24g 6kcal
Zitronenschalen 2g 1kcal
Käse, Parmesankäse, gerieben 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.

Nährwertangaben 
Portionsgröße  205 g | ml
Menge pro Portion  417
1745
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  2.7g 14%
Natrium 173mg 8%
Gesamte Kohlenhydrate  57g 21%
Ballaststoffe  5.4g 19%
Zucker  3.9g
Protein  15g 30%
Vitamin D 0mcg 0%
Kalzium 147mg 11%
Eisen  3.6mg 20%
Kalium 578mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.995 mg 20%
Vitamin B6 0.32 mg 19%
Cobalamin [B12] 0.101 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  56.6 g 21%
Sugars 3.9 g 8%
Ballaststoffe  5.4 g 19%
Carbohydrate 55.6 g 0%
Netto-Kohlenhydrate 52.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.452 g 0%
Arginin 0.705 g 0%
Asparaginsäure 0.878 g 0%
Cystein 0.215 g 0%
Glutaminsäure 3.729 g 0%
Glycin 0.437 g 0%
Histidin 0.283 g 0%
Isoleucin 0.458 g 0%
Leucin 0.852 g 0%
Lysin 0.389 g 0%
Methionin 0.157 g 0%
Phenylalanin 0.599 g 0%
Prolin 1.163 g 0%
Serin 0.593 g 0%
Threonin 0.424 g 0%
Tryptophan 0.164 g 0%
Tyrosin 0.252 g 0%
Valin 0.571 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 146.74 mg 11%
Kupfer 0.35 mg 39%
Fluorid 11.25 mcg 0%
Eisen  3.59 mg 20%
Magnesium 82.52 mg 20%
Mangan 1.56 mg 68%
Phosphor 288.19 mg 23%
Kalium 578.09 mg 12%
Selen 45.14 mcg 82%
Natrium 173.13 mg 8%
Zink 2.21 mg 20%
andere
Nährstoff Menge  DV
Wasser 115.685 g 0%
Asche 2.328 g 0%