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.
Please provide succinct feedback on why this substituion looks like it may not be correct.
E.g.:
It looks like a mistake.
It won't work for 99% of recipes.
Error: we need a reason for your feedback.
Thank you for the feedback! (We'll check it out...)
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.
