Bow Ties with Broccoli and Cheddar

Course Main Dishes
Prep. Time 10 mins
Cooking Time 15 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

12 oz (375 g) bow tie (farfalle) or

fusilli

3 cups (750 ml) broccoli pieces

1/4 cup (60 ml) all-purpose flour

1 tsp (5 ml) salt

1/4 tsp (1 ml) pepper

3 cups (750 ml) milk

2 tsp (10 ml) Dijon mustard

2 1/2 cups (625 ml) shredded old Canadian Cheddar cheese

Instructions

Cook pasta according to package instructions until al dente. Stir in broccoli. Drain immediately. Return to pot.

Whisk flour, salt and pepper into milk and pour over pasta. Stir in mustard and cook, stirring, over medium-high heat for 5 min or until thickened. Remove from heat. Stir in Canadian Cheddar cheese until melted.

Tips

If using frozen broccoli, stir in with milk. Cauliflower can be used in place of broccoli or use half of each. Use tri-colour pasta for a colourful change.

Healthy Eating Tip: This recipe is an excellent source of calcium, crucial for children's rapid bone development.

For a more exotic flavour, replace Cheddar cheese with Canadian Caciocavallo, a smoky-flavoured cheese. Stir in 2 chopped roasted red peppers and 1/4 cup (60 mL) chopped fresh basil with cheese.

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Nutritional Info

Per serving

Energy: 740 Calories
Protein: 36 g
Carbohydrate: 84 g
Fat: 29 g
Fibre: 4.9 g
Sodium: 1077 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 19 % / 214 mg
Vitamin B6: 51 %
Thiamin: 42 %
Vitamin C: 81 %
Niacin: 37 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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