Your Recipe

Broccoli pasta shells recipe

Ingrédient Quantité Calories
Broccoli 453g 154kcal
Persil 0.5g 0kcal
Pâtes sèches 250g 928kcal
Pignons de pin 30g 202kcal
Ail 3g 4kcal
Huile d'olive 28g 248kcal
Basilic frais 24g 6kcal
Zeste de citron 2g 1kcal
Fromage, parmesan, râpé 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.

Valeurs nutritives
Taille des portions 205 g | ml
Quantité par portion 417
1745
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 2.7g 14%
Sodium 173mg 8%
Total des glucides 57g 21%
Fibres alimentaires 5.4g 19%
Sucre 3.9g
Protéine 15g 30%
Vitamine D 0mcg 0%
Calcium 147mg 11%
Fer 3.6mg 20%
Potassium 578mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 68.664 mcg 8%
Thiamine [B1] 0.671 mg 56%
Riboflavine [B2] 0.431 mg 33%
Niacine [B3] 5.607 mg 35%
Acide pantothénique [B5] 0.995 mg 20%
Vitamine B6 0.32 mg 19%
Cobalamine [B12] 0.101 mcg 0%
Floate [B9] 322.63 mcg 0%
Vitamine C 103.204 mg 115%
Vitamine D 0 mcg 0%
Vitamine E 2.711 mg 18%
Vitamine K 150.992 mcg 126%
Bétaïne 88.826 mg 0%
Choline 37.135 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 56.6 g 21%
Sugars 3.9 g 8%
Fibres alimentaires 5.4 g 19%
Carbohydrate 55.6 g 0%
Glucides nets 52.7g
acides aminés
nutriment Quantité DV
Alanine 0.452 g 0%
Arginine 0.705 g 0%
Acide aspartique 0.878 g 0%
Cystéine 0.215 g 0%
Acide glutamique 3.729 g 0%
Glycine 0.437 g 0%
Histidine 0.283 g 0%
Isoleucine 0.458 g 0%
Leucine 0.852 g 0%
Lysine 0.389 g 0%
Méthionine 0.157 g 0%
Phénylalanine 0.599 g 0%
Proline 1.163 g 0%
Sérine 0.593 g 0%
Thréonine 0.424 g 0%
Tryptophane 0.164 g 0%
Tyrosine 0.252 g 0%
Valine 0.571 g 0%
Minéraux
nutriment Quantité DV
Calcium 146.74 mg 11%
Cuivre 0.35 mg 39%
Fluorure 11.25 mcg 0%
Fer 3.59 mg 20%
Magnésium 82.52 mg 20%
Manganèse 1.56 mg 68%
Phosphore 288.19 mg 23%
Potassium 578.09 mg 12%
Sélénium 45.14 mcg 82%
Sodium 173.13 mg 8%
Zinc 2.21 mg 20%
autres
nutriment Quantité DV
Eau 115.685 g 0%
Cendres 2.328 g 0%