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Pasta with Broccoli and Turkey

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0% would make this recipe again

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

Always a hit with both young and older epicures.

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

Ingredients

2 1/2 cups broccoli, cut into florets and diced stalks 300 g
200 g pipe rigate 3 cups
2 tbsp margarine non-hydrogenated 28 g
2 tbsp white flour (all purpose) 16 g
1 cup milk, partly skimmed, 2% 250 mL
9 tbsp Cheddar cheese, grated 40 g
100 g turkey breast roast (cooked), diced
1 pinch nutmeg, grated
1/2 cup pasta cooking water 125 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, heat the margarine 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

per 1 Serving (290g)

Amount

% Daily Value

Calories

360

Fat

11 g

17 %

Saturated 3.9 g
+ Trans 0.1 g

20 %

Cholesterol

30 mg

Sodium

480 mg

20 %

Carbohydrate

48 g

16 %

Fibre

3 g

14 %

Sugars

6 g

Protein

17 g

Vitamin A

21 %

Vitamin C

75 %

Calcium

17 %

Iron

17 %

Servings of Canada's Food Guide

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

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Milk and Alternatives ½
Meat and Alternatives 1
Fats 1 ½

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This recipe is in the following categories

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