Pasta-Shell Risotto with Broccoli Rabe
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
- Chop onion. Chop garlic cloves.
- Bring broth, water, and 1 teaspoon salt to a boil in a medium saucepan, then reduce heat and keep at a bare simmer.
- Trim tough stem ends from broccoli rabe, then cut remaining stems crosswise into 1-inch pieces and reserve. Coarsely chop florets and leaves.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 385 | |
Fats | 14g | 18% |
Saturated fats | 3g | 14% |
Trans fats | 0.1g | |
Cholesterol | 65mg | 22% |
Sodium | 798mg | 35% |
Carbs | 52g | 19% |
Net carbs | 49g | |
Fiber | 3g | 11% |
Sugar | 3g | |
Protein | 15g | |
Calcium | 143mg | 14% |
Iron | 4mg | 44% |
Potassium | 530mg | 11% |
Vitamin D | 0.1μg | 0.4% |
Vitamins and Minerals | ||
Alpha carotene | 25μg | |
Beta carotene | 374μg | |
Caffeine | 0mg | |
Choline | 23mg | 4% |
Copper | 0.2mg | 24% |
Fluoride | 0.2μg | |
Folate (B9) | 201μg | 50% |
Lycopene | 0μg | |
Magnesium | 63mg | 15% |
Manganese | 1mg | 28% |
Niacin | 4mg | 22% |
Pantothenic acid | 1mg | 21% |
Phosphorus | 255mg | 36% |
Retinol | 32μg | |
Riboflavin (B2) | 1mg | 45% |
Selenium | 6μg | 11% |
Theobromine | 0mg | |
Thiamine | 1mg | 53% |
Vitamin A IU | 752IU | |
Vitamin A | 64μg | 7% |
Vitamin B12 | 0.4μg | 15% |
Vitamin B6 | 0.2mg | 16% |
Vitamin C | 92mg | 102% |
Vitamin D IU | 2IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 15% |
Vitamin K | 109μg | 90% |
Zinc | 2mg | 17% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0.3g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0.2g | |
Maltose | 0.2g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 14% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.4g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 0.4g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 0.5g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.4g | |
Tryptophan | 0.2g | |
Tyrosine | 0.4g | |
Valine | 1g |
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