Pasta-Shell Risotto with Broccoli Rabe

Pasta-Shell Risotto with Broccoli Rabe
Fat 32%Carbs 53%Protein 15%
Percent Calories

1 serving of pasta-shell risotto with broccoli rabe contains 385 Calories. The macronutrient breakdown is 53% carbs, 32% fat, and 15% protein. This is a good source of protein (27% of your Daily Value), potassium (11% of your Daily Value), and iron (44% of your Daily Value).

Makes
6 servings
Prep Time
30 minutes
Cook Time
35 minutes

Ingredients

Directions

  1. Chop onion. Chop garlic cloves.
  2. Bring broth, water, and 1 teaspoon salt to a boil in a medium saucepan, then reduce heat and keep at a bare simmer.
  3. Trim tough stem ends from broccoli rabe, then cut remaining stems crosswise into 1-inch pieces and reserve. Coarsely chop florets and leaves.
  4. Heat oil in a 5- to 6-quart heavy pot over medium-high heat until it shimmers, then saut onion with 1/2 teaspoon salt until softened, 3 to 5 minutes. Stir in garlic and saut 1 minute, then add pasta, broccoli rabe stems, and 3/4 cup hot broth and simmer briskly, stirring constantly, until broth is absorbed. Continue simmering and adding hot broth, about 3/4 cup at a time, stirring frequently and letting each addition be absorbed before adding the next, until pasta is almost al dente and creamy-looking, 12 to 13 minutes. Stir in remaining broccoli rabe and 1/4 teaspoon pepper and cook, stirring, until pasta is al dente and broccoli rabe is just tender, 2 to 3 minutes. (If needed, add more hot broth to moisten; there will be some broth left over.) Stir in cheese and salt and pepper to taste. Serve with more cheese on the side.

Nutrition Facts

For 1 serving of pasta-shell risotto with broccoli rabe (531g)

NutrientValue%DV
Calories385
Fats14g 18%
Saturated fats3g 14%
Trans fats0.1g
Cholesterol65mg 22%
Sodium798mg 35%
Carbs52g 19%
Net carbs49g
Fiber3g 11%
Sugar3g
Protein15g
Calcium143mg 14%
Iron4mg 44%
Potassium530mg 11%
Vitamin D0.1μg 0.4%
Vitamins and Minerals
Alpha carotene25μg
Beta carotene374μg
Caffeine0mg
Choline23mg 4%
Copper0.2mg 24%
Fluoride0.2μg
Folate (B9)201μg 50%
Lycopene0μg
Magnesium63mg 15%
Manganese1mg 28%
Niacin4mg 22%
Pantothenic acid1mg 21%
Phosphorus255mg 36%
Retinol32μg
Riboflavin (B2)1mg 45%
Selenium6μg 11%
Theobromine0mg
Thiamine1mg 53%
Vitamin A IU752IU
Vitamin A64μg 7%
Vitamin B120.4μg 15%
Vitamin B60.2mg 16%
Vitamin C92mg 102%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E2mg 15%
Vitamin K109μg 90%
Zinc2mg 17%
Sugars
Sugar3g
Sucrose0.3g
Glucose1g
Fructose1g
Lactose0.2g
Maltose0.2g
Galactose0g
Starch0g
Fats
Saturated fats3g 14%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0.1g
Fatty Acids
Total omega 30g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.3g
Glutamic acid4g
Glycine0.4g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine0.5g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.4g
Tryptophan0.2g
Tyrosine0.4g
Valine1g

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