Your Recipe

Butternut Squash Mac and Cheese with Broccoli

Ingrédient Quantité Calories
Broccoli 213g 72kcal
Oignons 52g 21kcal
Pâtes sèches 600g 2226kcal
Ail 12g 18kcal
Thym frais 0.4g 0kcal
Vinaigre distillé 14.4g 3kcal
Courge, hiver, butternut, crue 520g 234kcal
Lait d'amande non sucré 480g 72kcal
Levure sèche active 21g 68kcal
Sel de mer 1.15g 0kcal
Poivre noir moulu 0.2875g 1kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 medium butternut squash (1¾ lb.)
1 onion, finely chopped (1 cup)
4 cloves garlic, minced
½ teaspoon finely chopped fresh thyme
2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
2 tablespoons nutritional yeast
1 tablespoon white wine vinegar
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
3 cups dried whole grain penne pasta (8 oz.)
3 cups small broccoli florets
Fresh basil leaves
INSTRUCTIONS
Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.
Cook pasta according to package directions, adding broccoli the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.

Valeurs nutritives
Taille des portions 319 g | ml
Quantité par portion 453
1893
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.8g 4%
Gras saturés 0.4g 2%
Sodium 157mg 7%
Total des glucides 91g 33%
Fibres alimentaires 7.2g 26%
Sucre 6.2g
Protéine 17g 34%
Vitamine D 0.8mcg 4%
Calcium 234mg 18%
Fer 4.5mg 25%
Potassium 749mg 16%
* 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 544.243 mcg 60%
Thiamine [B1] 1.396 mg 116%
Riboflavine [B2] 0.612 mg 47%
Niacine [B3] 9.933 mg 62%
Acide pantothénique [B5] 1.485 mg 30%
Vitamine B6 0.426 mg 25%
Cobalamine [B12] 0.002 mcg 0%
Floate [B9] 521.21 mcg 0%
Vitamine C 51.249 mg 57%
Vitamine D 0.8 mcg 4%
Vitamine E 3.887 mg 26%
Vitamine K 37.282 mcg 31%
Bétaïne 142.132 mg 0%
Choline 26.443 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 91.2 g 33%
Sugars 6.2 g 12%
Fibres alimentaires 7.2 g 26%
Carbohydrate 78.5 g 0%
Glucides nets 85g
acides aminés
nutriment Quantité DV
Alanine 0.597 g 0%
Arginine 0.683 g 0%
Acide aspartique 0.996 g 0%
Cystéine 0.284 g 0%
Acide glutamique 5.206 g 0%
Glycine 0.579 g 0%
Histidine 0.371 g 0%
Isoleucine 0.645 g 0%
Leucine 1.194 g 0%
Lysine 0.502 g 0%
Méthionine 0.193 g 0%
Phénylalanine 0.811 g 0%
Proline 1.701 g 0%
Sérine 0.769 g 0%
Thréonine 0.594 g 0%
Tryptophane 0.23 g 0%
Tyrosine 0.333 g 0%
Valine 0.759 g 0%
Minéraux
nutriment Quantité DV
Calcium 233.79 mg 18%
Cuivre 0.41 mg 45%
Fluorure 18.11 mcg 0%
Fer 4.54 mg 25%
Magnésium 98.34 mg 23%
Manganèse 1.26 mg 55%
Phosphore 276.34 mg 22%
Potassium 749.21 mg 16%
Sélénium 65.22 mcg 119%
Sodium 156.64 mg 7%
Zinc 2.05 mg 19%
autres
nutriment Quantité DV
Eau 205.079 g 0%
Cendres 2.763 g 0%