Pasta with Broccoli and Ham

3 Reviews
100% would make this recipe again

Short pasta with ham and broccoli in a creamy cheese sauce.

Always a hit with both young and older epicures.

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Preparation : 10 min Cooking : 15 min
420 calories/serving

Ingredients

1 3/4 cup broccoli, cut into florets and diced stalks 7.8 oz
5.3 oz gluten free/wheat free shells, or other short cut pasta 2 1/4 cups
1 tbsp butter, unsalted 0.5 oz
1 tbsp cornstarch 0.4 oz
2/3 cup milk, partly skimmed, 2% 5.5 fl.oz
1/3 cup Cheddar cheese, or Emmenthal, grated 0.9 oz
2.4 oz ham, diced 1/2 slice
1 pinch nutmeg, grated
1/4 cup pasta cooking water 2.2 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the broccoli: clean it and cut it to separate the florets. Peel off and discard any though skin from the stalks and cut them into small pieces. Blanch the broccoli 3-4 min, then drain and set it aside, but keep it warm.
  2. To save time, the rest of the sauce preparation and pasta cooking can be done at the same time. Cook the pasta.
  3. In a saucepan, melt the butter over medium heat. Add the cornstarch and cook 2 min with stirring. Slowly whisk in the milk then bring to a boil. Add the grated cheese while stirring until the sauce is smooth. Add the ham, broccoli, and grated nutmeg. Season with salt and pepper. Add a few tablespoons of the pasta cooking water to dilute the sauce a little bit.
  4. Add the drained pasta to the saucepan, then mix well. Serve in the warmed dishes.

Observations

The sauce can be made 2-3 days ahead, refrigerated, then reheated while you cook the pasta.

Nutrition Facts Table

per 1 serving (410 g)

Amount

% Daily Value

Calories

420

Fat

12 g

18 %

Saturated 6.6 g
+ Trans 0.3 g

34 %

Cholesterol

50 mg

Sodium

560 mg

23 %

Carbohydrate

63 g

21 %

Fibre

4 g

15 %

Sugars

6 g

Net Carbs

59 g

Protein

16 g

Vitamin A

26 %

Vitamin C

100 %

Calcium

21 %

Iron

8 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin K
Good source of  :
Calcium, Magnesium, Manganese, Niacin, Potassium, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Source of  :
Copper, Fibre, Iron, Pantothenic Acid, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Milk and Alternatives ½
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Pasta | Main courses/Entrées | High Calcium | High Vitamin D

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