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Broccoli Alfredo

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Broccoli Alfredo
En Español

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  • Makes: 4 Servings

This dish features whole wheat pasta and fat-free Parmesan cheese.

Ingredients

  • 4 cups broccoli, cooked
  • 4 cups cooked whole wheat pasta
  • 2 cups milk, 1% (or non-fat)
  • 1 cup parmesan cheese (reduced fat)
  • 1 teaspoon basil
  • 1/2 teaspoon garlic powder
  • 2 tablespoons cornstarch
  • pepper (to taste, optional)

Directions

1. Heat milk over medium heat and then add basil and garlic powder. When hot, add Parmesan cheese.

2. Mix cornstarch with 2 or 3 Tbsp of milk and add to hot mixture. Heat until thickened.

3. Pour mixture over pasta and broccoli. Serve.

Notes

Learn more about broccoli.

Source: ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 324
Total Fat 6 g
Saturated Fat 4 g
Cholesterol 24 mg
Sodium 394 mg
Carbohydrates 53 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 2 mcg
Calcium 445 mg
Iron 3 mg
Potassium 562 mg
N/A - data is not available
Nutrients Amount
Total Calories 324
Total Fat 6 g
Saturated Fat 4 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 24 mg
Carbohydrates 53 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 445 mg
Potassium 562 mg
Sodium 394 mg
Copper 347 mcg
Iron 3 mg
Magnesium 84 mg
Phosphorus 446 mg
Selenium 46 mcg
Zinc 3 mg
Vitamins
Vitamin A 130 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 79 mg
Vitamin D 2 mcg
Vitamin E 1 mg
Vitamin K 97 mcg
Folate 72 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 58 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cups
Grains
2 ounces
Dairy
1 1/4 cups

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