This recipe has Sodium as 55.3% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.7% of RDA
• Calories: 20.5% of RDA
• Carbs: 18.3% of RDA
• Fat (total lipid): 21.3% of RDA
• Fiber: 15.0% of RDA
• Fructose: 3.4% of RDA
• Protein: 20.4% of RDA
• Sodium: 55.3% of RDA
• Sugar: 13.0% of RDA
• Vitamin A (IU): 46.1% of RDA
• Vitamin B6: 13.7% of RDA
• Vitamin C: 7.5% of RDA
• Iron: 4.2% of RDA
• Magnesium: 16.7% of RDA
• Manganese: 14.9% of RDA
• Niacin: 19.0% of RDA
• Potassium: 10.9% of RDA
• Zinc: 14.2% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
Heat a large pan of lightly salted water to boiling over high heat. Peel the asparagus stalks and trim the ends. Cut the stalks into 2-inch pieces.
2.
Blanch the asparagus in the boiling water for 3 minutes or until bright green and crisp-tender when tested with a small knife. Remove with a slotted spoon and rinse under cold water to stop the cooking.
3.
Add the spaghetti to the boiling water and cook according to the label directions until al dente. Drain.
4.
Meanwhile, in a saucepan over medium-high heat, melt the butter. Whisk in the flour.
5.
Add the broth and cook for 2 minutes, stirring constantly, until the sauce thickens. Blend in the goat cheese and lemon peel.
6.
Toss the spaghetti with the asparagus, sauce, and half the Parmesan. Serve with pepper to taste and the remaining Parmesan.
NOTES, TIPS, TRICKS, HINTS, ETC:
If they are in season, fresh snap peas can be added to the asparagus.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
56% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free elbow spaghetti (dry) for spaghetti (dry) and gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free elbow spaghetti (dry) for spaghetti (dry) and gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 410
Protein 23.0 g
Carbohydrates 50.2 g
Iron 0.79 mg
Fiber 4.21 g
Calcium 16.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
