Pasta with Broccoli and Turkey

13 Reviews
92% would make this recipe again

Short pasta with turkey 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
490 calories/serving

Ingredients

3 1/2 cups broccoli, cut into florets and diced stalks 440 g
300 g pipe rigate, shells, or other short cut pasta 4 1/2 cups
2 tbsp butter, unsalted 28 g
2 tbsp white flour (all purpose) 16 g
1 1/3 cup milk, partly skimmed, 2% 330 mL
2/3 cup Cheddar cheese, or Emmenthal, grated 50 g
140 g turkey breast roast (cooked), diced
1 pinch nutmeg, grated
1/2 cup pasta cooking water 125 mL
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 flour 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 turkey, 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

490

Fat

13 g

20 %

Saturated 6.8 g
+ Trans 0.3 g

36 %

Cholesterol

50 mg

Sodium

680 mg

28 %

Carbohydrate

69 g

23 %

Fibre

5 g

20 %

Sugars

8 g

Net Carbs

64 g

Protein

23 g

Vitamin A

26 %

Vitamin C

109 %

Calcium

22 %

Iron

23 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 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

13 Reviews (13 with rating only) 92% 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

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