Bow Ties with Broccoli and Cheddar
This recipe is taken from the 2003 Milk Calendar. A fool-proof way to get your kids to enjoy broccoli. Cheddar cheese combined with their favourite pasta and broccoli is the simplest answer to a nourishing meal.
- Prep: 10 min
- Cooking: 15 min
Ingredients
- 12 oz (375 g) farfalle or fusilli
- 3 cups (750 mL) broccoli florets
- 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 Canadian Old Cheddar cheese
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Preparation
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.
Nutritional information
Per serving| Energy: | 740 Calories |
| Protein: | 36 g |
| Carbohydrate: | 84 g |
| Fat: | 29 g |
| Fibre: | 4.9 g |
| Sodium: | 1077 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 19 % / 214 mg |
| Vitamin C: | 81 % |
| Vitamin B6: | 51 % |
| Thiamin: | 42 % |
| Niacin: | 37 % |
