Your Recipe

Rotini with Creamy Broccoli Sauce

Zutat  Menge  Kalorien 
Zitrone 29g 8kcal
Zitronensaft 14.4g 3kcal
Brokkoli, roh 1164g 396kcal
Nudeln trocken 224g 831kcal
Knoblauch 3g 4kcal
Olivenöl 19.95g 176kcal
Zitronenschalen 2g 1kcal
Käse, Parmesankäse, gerieben 30g 126kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Salz, koscher 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

Nährwertangaben 
Portionsgröße  373 g | ml
Menge pro Portion  387
1621
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.1g 12%
Gesättigte Fettsäuren  2.1g 11%
Natrium 674mg 29%
Gesamte Kohlenhydrate  64g 23%
Ballaststoffe  9.7g 35%
Zucker  6.7g
Protein  18g 36%
Vitamin D 0mcg 0%
Kalzium 220mg 17%
Eisen  4.1mg 23%
Kalium 1080mg 23%
* 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 107.475 mcg 12%
Thiamin [B1] 0.713 mg 59%
Riboflavin [B2] 0.594 mg 46%
Niacin [B3] 5.906 mg 37%
Pantothensäure [B5] 1.972 mg 39%
Vitamin B6 0.613 mg 36%
Cobalamin [B12] 0.101 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  63.5 g 23%
Sugars 6.7 g 13%
Ballaststoffe  9.7 g 35%
Carbohydrate 62.3 g 0%
Netto-Kohlenhydrate 56.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.551 g 0%
Arginin 0.827 g 0%
Asparaginsäure 1.303 g 0%
Cystein 0.225 g 0%
Glutaminsäure 4.161 g 0%
Glycin 0.509 g 0%
Histidin 0.34 g 0%
Isoleucin 0.519 g 0%
Leucin 0.934 g 0%
Lysin 0.562 g 0%
Methionin 0.194 g 0%
Phenylalanin 0.717 g 0%
Prolin 1.204 g 0%
Serin 0.7 g 0%
Threonin 0.517 g 0%
Tryptophan 0.2 g 0%
Tyrosin 0.284 g 0%
Valin 0.697 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 220.28 mg 17%
Kupfer 0.29 mg 32%
Fluorid 10.18 mcg 0%
Eisen  4.13 mg 23%
Magnesium 94.97 mg 23%
Mangan 1.18 mg 51%
Phosphor 348.56 mg 28%
Kalium 1079.63 mg 23%
Selen 45.45 mcg 83%
Natrium 673.63 mg 29%
Zink 2.33 mg 21%
andere
Nährstoff Menge  DV
Wasser 277.775 g 0%
Asche 3.481 g 0%