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45 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
mozzarella cheese (whole milk)
gluten-free
(?)
Has gluten from:
penne (dry)
whole wheat flour
kid friendly
has meat
has pasta
(?)
Has pasta from:
penne (dry)
has seafood
mediterranean
vegan
(?)
Not vegan due to:
penne (dry)
mozzarella cheese (whole milk)
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
penne (dry)
whole wheat flour
mozzarella cheese (whole milk)
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 26.2% of RDA
• Calories: 21.3% of RDA
• Carbs: 18.5% of RDA
• Fat (total lipid): 17.9% of RDA
• Fiber: 34.4% of RDA
• Fructose: 4.1% of RDA
• Protein: 12.9% of RDA
• Sodium: 17.4% of RDA
• Sugar: 10.2% of RDA
• Vitamin A (IU): 28.4% of RDA
• Vitamin B6: 19.6% of RDA
• Vitamin C: 87.2% of RDA
• Iron: 3.0% of RDA
• Magnesium: 26.7% of RDA
• Manganese: 99.8% of RDA
• Niacin: 18.7% of RDA
• Potassium: 18.2% of RDA
• Zinc: 14.1% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
50.8
g
Calories
425
 
Fiber
9.63
g
Iron
0.568
mg
Protein
14.5
g
Sodium
235
mg
Sugars
3.18
g
Fat (total lipid)
11.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
cups
+
-
 
 
3
cups
+
-
 
 
3
cups
+
-
 
cut into florets.
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
 
1 1/2
cups
+
-
 
can use any milk of choice.
 
1
tsp
+
-
 
 
1
tsp
+
-
 
 
3/4
cups
+
-
 
 
 
 
 
to taste.
 
 
 
 
to taste.
 
Save Recipe
Recipe Short Name:
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PREPARATION
1.
Preheat the oven to 350F.
PREPARING THE PASTA
2.
Fill a large pan with water, add a pinch of salt and bring to the boil.
3.
Add the pasta and cook until al dente (see the pasta packet for recommended cooking time).
4.
Add the broccoli and cauliflower to the saucepan in the last 4-5 minutes of cooking time.
5.
Drain well and return the pasta and cooked vegetables to the pan.
PREPARING THE SAUCE
6.
Heat the oil over medium heat, stir in the flour and cook for 1 minute, stirring constantly.
7.
Slowly add the milk and whisk until smooth. Stir the mixture constantly as it comes to a simmer.
8.
Cook for 4-5 minutes, stirring often until the mixture thickens.
9.
Remove from the heat; add the mustard, oregano and half the cheese to the white sauce.
10.
Stir until the cheese has melted. Season with salt and pepper, if desired.
11.
Pour the white sauce over the pasta and vegetables and gently mix through until everything is combined.
BAKING
12.
Pour the pasta mixture into a prepared baking dish and sprinkle over the remaining grated cheese.
13.
Bake for 15-20 minutes, until the sauce is bubbling and the cheese is melted.
14.
Remove from the oven and allow to cool slightly before serving.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free penne (dry) for penne (dry).
2.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free penne (dry) for penne (dry).
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 425
Protein 14.5 g
Carbohydrates 50.8 g
Iron 0.57 mg
Fiber 9.63 g
Calcium 262 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.
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