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)

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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