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Pasta with Broccoli and Ham

3 Reviews
100% would make this recipe again

Short pasta with ham and broccoli in a creamy cheese sauce.

Always a hit with both young and older epicures.

Preparation : 10 min Cooking : 15 min
470 calories/serving
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kid-friendly

Ingredients

1 3/4 cup broccoli, cut into florets and diced stalks 220 g
150 g gluten free/wheat free shells 2 1/4 cups
1 tbsp butter, unsalted 14 g
1 tbsp cornstarch 8 g
2/3 cup milk, partly skimmed, 2% 170 mL
1/3 cup Cheddar cheese, grated 26 g
70 g ham, diced
1 pinch nutmeg, grated
1/4 cup pasta cooking water 65 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli: clean it and cut it to separate the florets. Peel off and discard any though skin from the stalks and cut them into small pieces. Blanch the broccoli 3-4 min, then drain and set it aside, but keep it warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In a saucepan, melt the butter over medium heat. Add the cornstarch and cook 2 min with stirring. Slowly whisk in the milk then bring to a boil. Add the grated cheese while stirring until the sauce is smooth. Add the ham, broccoli, and grated nutmeg. Season with salt and pepper. Add a few tablespoons of the pasta cooking water to dilute the sauce a little bit.
  4. Add the drained pasta to the saucepan, then mix well. Serve in the warmed dishes.

Remarks

The sauce can be made 2-3 days ahead, refrigerated, then reheated while you cook the pasta.

Nutrition Facts Table

per 1 Serving (280g)

Amount

% Daily Value

Calories

470

Fat

12 g

19 %

Saturated 6.7 g
+ Trans 0.3 g

35 %

Cholesterol

50 mg

Sodium

530 mg

22 %

Carbohydrate

68 g

23 %

Fibre

4 g

16 %

Sugars

8 g

Protein

21 g

Vitamin A

26 %

Vitamin C

100 %

Calcium

24 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 2 ¼ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Source of  :
Magnesium, Manganese, Pantothenic Acid, Vitamin E
Good source of  :
Calcium, Fibre, Folacin, Iron, Niacin, Selenium, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Excellent source of  :
Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables ½
Milk and Alternatives ½
Meat and Alternatives 1
Fats 1 ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Pasta | Main courses/Entrées | High Vitamin D | High Iron | High Calcium | High Fibre