Broccoli and Cheese Sauce over Wholemeal Pasta

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

10 min (for 3 serves)

COOKING TIME

15 min (for 3 serves)

SUMMARY

Dig into wholemeal pasta! It's delicious, satisfying and filling. Best of all it's packed with fiber. In recent years the quality of wholemeal pasta has improved considerably without sacrificing nutritional benefits. Wholemeal pasta is made from flour that uses the entire grain seed and contains more protein than refined-wheat pasta (white). Broccoli is also fiber-rich, which enhances the gastro intestinal tract, as well as aims to reduce blood cholesterol levels.

INGREDIENTS

0.17 teaspoon (0 g)

pepper

0.33 teaspoon (2 g)

salt

0.67 teaspoon (2 g)

poppy seeds

1.33 tablespoon (15 g)

flour, gluten

10 g

margarine

0.67 cup (173 g)

milk, reduced fat

67 g

cheddar cheese,lowfat

0.67 head (227 g)

broccoli,raw

1.33 cup (197 g)

wholemeal pasta

METHOD

1. Cook whole meal pasta according to package direction.

2. Steam broccoli for about 10 minutes.

3. In a pan, melt margarine, then quickly stir in flour until combined. Slowly add milk, and salt and pepper. Thicken the sauce by heating it for 5 to 10 minutes at moderate heat, stiring constantly. Stir in cheddar cheese.

4. Dish out the pasta, lay the broccoli on it, top with sauce and finish off with a sprinkling of poppy seeds.

NUTRITIONAL PANEL

Per Serve

Energy:

1,385.1 kJ (331.0 kcal)

Protein:

25.9 g

Total Fat:

7.1 g

-Saturated:

2.5 g

-Mono-Unsaturated:

1.9 g

-Poly-Unsaturated:

2.0 g

Total Carbs:

35.6 g

-Complex Carbs:

29.9 g

-Sugar:

5.7 g

Fibre:

10.0 g

Water:

259.6 mL

Alcohol:

0.0 g

Cholesterol:

16.2 mg

This entry was posted in Dairy, Dinners, Recipes, Starch, Vegetarian and tagged Cheese Sauce, Broccoli, Broccoli and Cheese Sauce over Wholemeal Pasta Recipe, Pasta on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →