Your Recipe

Roasted Broccoli Pasta with Lemon and Feta

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Brokkoli, roh 225g 77kcal
Butter ohne Salz 28g 201kcal
Käsefeta 28g 74kcal
Nudeln trocken 226.8g 841kcal
Olivenöl 14g 124kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 lb. broccoli crowns
1 Tbsp olive oil
1 tsp steak seasoning
1 fresh lemon
8 oz. whole wheat penne pasta
2 Tbsp butter
1 oz. crumbled feta

INSTRUCTIONS
Preheat the oven to 400ºF. Cut the broccoli into small florets. Line a baking sheet with parchment paper, then spread the florets out over the baking sheet. Drizzle the broccoli with olive oil and sprinkle the steak seasoning over top. Toss the broccoli until it is well coated in oil and seasoning.
Roast the broccoli for 20-25 minutes, or until it is brown and crispy on the edges.
While the broccoli is roasting, prepare the rest of the dish. Bring a pot of water to boil for the penne. Once boiling, add the pasta, and continue to boil until the pasta is tender (8-10 minutes). Reserve about ½ cup of the starchy pasta water, then drain the pasta in a colander.
While the pasta is boiling, zest a lemon, then cut it into wedges.
Return the drained pasta to the pot (heat turned off). Add the roasted broccoli florets, the butter, about 1 tsp lemon zest, and the juice from two of the lemon wedges. Stir the ingredients together, letting the residual heat from the pasta melt the butter. If the pasta seems too dry, add a splash or two of the reserved pasta water.
Top the pasta with crumbled feta and a pinch or two more steak seasoning, if desired. Serve with extra lemon wedges.

Nährwertangaben 
Portionsgröße  145 g | ml
Menge pro Portion  333
1395
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  7.3g 36%
Natrium 103mg 4%
Gesamte Kohlenhydrate  48g 17%
Ballaststoffe  3.7g 13%
Zucker  2.8g
Protein  14g 27%
Vitamin D 0mcg 0%
Kalzium 78mg 6%
Eisen  2.4mg 14%
Kalium 330mg 7%
* 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 74.213 mcg 8%
Thiamin [B1] 0.562 mg 47%
Riboflavin [B2] 0.357 mg 27%
Niacin [B3] 4.516 mg 28%
Pantothensäure [B5] 0.67 mg 13%
Vitamin B6 0.22 mg 13%
Cobalamin [B12] 0.13 mcg 0%
Folat [B9] 261.18 mcg 0%
Vitamin C 57.86 mg 64%
Vitamin D 0.028 mcg 0%
Vitamin E 1.202 mg 8%
Vitamin K 59.93 mcg 50%
Betain 80.518 mg 0%
Cholin 22.393 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  47.7 g 17%
Sugars 2.8 g 6%
Ballaststoffe  3.7 g 13%
Carbohydrate 47.7 g 0%
Netto-Kohlenhydrate 44.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.354 g 0%
Arginin 0.411 g 0%
Asparaginsäure 0.596 g 0%
Cystein 0.167 g 0%
Glutaminsäure 3.093 g 0%
Glycin 0.308 g 0%
Histidin 0.232 g 0%
Isoleucin 0.394 g 0%
Leucin 0.736 g 0%
Lysin 0.335 g 0%
Methionin 0.132 g 0%
Phenylalanin 0.495 g 0%
Prolin 1.054 g 0%
Serin 0.503 g 0%
Threonin 0.359 g 0%
Tryptophan 0.138 g 0%
Tyrosin 0.216 g 0%
Valin 0.482 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.34 mg 6%
Kupfer 0.2 mg 22%
Fluorid 10.4 mcg 0%
Eisen  2.44 mg 14%
Magnesium 44.49 mg 11%
Mangan 0.64 mg 28%
Phosphor 171.88 mg 14%
Kalium 330.26 mg 7%
Selen 38.42 mcg 70%
Natrium 102.82 mg 4%
Zink 1.24 mg 11%
andere
Nährstoff Menge  DV
Wasser 73.743 g 0%
Asche 1.34 g 0%