Pasta with Broccoli and Turkey

Pasta with Broccoli and Turkey

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

Always a hit with both young and older epicures.

4 servings
Preparation 10 min
Cooking 15 min

490 calories per serving 


Ingredients

3 1/2 cups broccoli, cut into florets and diced stalks   440 g
300 g pipe rigate, shells, or other short cut pasta   4 1/2 cups
2 tbsp butter, unsalted   28 g
2 tbsp white flour (all purpose)   16 g
1 1/3 cup milk, partly skimmed, 2%   330 mL
2/3 cup Cheddar cheese, or Emmenthal , grated   50 g
140 g turkey breast roast (cooked), diced    
1 pinch nutmeg, grated    
1/2 cup pasta cooking water   125 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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 flour 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 turkey, 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

Nutrition Facts

per 1 serving (410g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

13 g

20 %

Saturated 7 g
+ Trans 0.3 g

36 %

Cholesterol

55 mg

Sodium

680 mg

28 %

Carbohydrate

69 g

23 %

Fibre

5 g

20 %

Sugars

8 g

Protein

23 g

Vitamin A

25 %

Vitamin C

110 %

Calcium

20 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 3 servings
Milk and Alternatives: ½ serving
Meat and Alternatives: ½ serving

More info

Claims

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

More info


This recipe is in the following categories: Pasta | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | High Vitamin D

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!