Your Recipe

Roasted Broccoli Pasta with Lemon and Feta

Ingrédient Quantité Calories
Citron 58g 17kcal
Broccoli 225g 77kcal
Beurre sans sel 28g 201kcal
Fromage feta 28g 74kcal
Pâtes sèches 226.8g 841kcal
Huile d'olive 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.

Valeurs nutritives
Taille des portions 145 g | ml
Quantité par portion 333
1395
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 15%
Gras saturés 7.3g 36%
Sodium 103mg 4%
Total des glucides 48g 17%
Fibres alimentaires 3.7g 13%
Sucre 2.8g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 78mg 6%
Fer 2.4mg 14%
Potassium 330mg 7%
* 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 74.213 mcg 8%
Thiamine [B1] 0.562 mg 47%
Riboflavine [B2] 0.357 mg 27%
Niacine [B3] 4.516 mg 28%
Acide pantothénique [B5] 0.67 mg 13%
Vitamine B6 0.22 mg 13%
Cobalamine [B12] 0.13 mcg 0%
Floate [B9] 261.18 mcg 0%
Vitamine C 57.86 mg 64%
Vitamine D 0.028 mcg 0%
Vitamine E 1.202 mg 8%
Vitamine K 59.93 mcg 50%
Bétaïne 80.518 mg 0%
Choline 22.393 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 47.7 g 17%
Sugars 2.8 g 6%
Fibres alimentaires 3.7 g 13%
Carbohydrate 47.7 g 0%
Glucides nets 44.9g
acides aminés
nutriment Quantité DV
Alanine 0.354 g 0%
Arginine 0.411 g 0%
Acide aspartique 0.596 g 0%
Cystéine 0.167 g 0%
Acide glutamique 3.093 g 0%
Glycine 0.308 g 0%
Histidine 0.232 g 0%
Isoleucine 0.394 g 0%
Leucine 0.736 g 0%
Lysine 0.335 g 0%
Méthionine 0.132 g 0%
Phénylalanine 0.495 g 0%
Proline 1.054 g 0%
Sérine 0.503 g 0%
Thréonine 0.359 g 0%
Tryptophane 0.138 g 0%
Tyrosine 0.216 g 0%
Valine 0.482 g 0%
Minéraux
nutriment Quantité DV
Calcium 78.34 mg 6%
Cuivre 0.2 mg 22%
Fluorure 10.4 mcg 0%
Fer 2.44 mg 14%
Magnésium 44.49 mg 11%
Manganèse 0.64 mg 28%
Phosphore 171.88 mg 14%
Potassium 330.26 mg 7%
Sélénium 38.42 mcg 70%
Sodium 102.82 mg 4%
Zinc 1.24 mg 11%
autres
nutriment Quantité DV
Eau 73.743 g 0%
Cendres 1.34 g 0%