⏱ 25 min totalOrecchiette with Pancetta and Broccoli
Per 1 serving · 216 g · 9 ingredients
of a 2,000 cal day
- Protein26g15% of calories
- Carbs70g42% of calories
- Fat32g43% of calories
At a glance
One serving of Orecchiette with Pancetta and Broccoli (216 g) has 645 calories, with 26 g of protein, 70 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (52% DV), dietary fiber (45% DV) and Vitamin C (41% DV). Keep an eye on sodium and saturated fat, which provide 23% and 55% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Dietary fiber45%
- Vitamin C41%
- Vitamin K91%
- Thiamine40%
- Riboflavin (B2)22%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin E18%
- Vitamin B1213%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
¼ cup Parmesan cheese
¾ tbsp Pine nuts
½ tbsp Butter
⁵⁄₁₆ cup, chopped Scallions
¼ cloves, minced Garlic
3 oz Whole wheat pasta
⅜ cup chopped Broccoli- 🥄¾ oz Pancetta
Directions
- 1
Cook pasta in a large pot of boiling salted water (2 tablespoons salt for 6 quarts) until al dente.
- 2
While pasta cooks, heat butter and olive oil with garlic in a 12-inch skillet over medium-high heat until garlic sizzles. Add pine nuts and cook, stirring, until pale golden. Remove garlic, then add pancetta and scallions, cooking for 1 minute.
- 3
Stir in broccoli, adding 1/4 teaspoon each of salt and pepper, and cook over high heat, stirring, for 4 minutes.
- 4
Reserve 1/2 cup of the pasta-cooking water, then drain the pasta and mix it into the broccoli mixture. Add reserved water as needed to moisten.
- 5
Toss with Parmesan cheese and serve.
Vitamins & minerals
Amounts for 1 serving (216 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 121 μg | 13% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 110 μg | 91% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 94 μg | 23% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 327 mg | 33% |
| Iron | 4 mg | 55% |
| Potassium | 439 mg | 9% |
| Magnesium | 161 mg | 38% |
| Phosphorus | 440 mg | 63% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 58% |
| Manganese | 3 mg | 143% |
| Selenium | 68 μg | 124% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 337 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 92 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 645 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 122minWalking (3.5 mph)
- 77minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Orecchiette with Pancetta and Broccoli?
One serving of Orecchiette with Pancetta and Broccoli (1 serving) has 645 calories, which works out to 298 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Orecchiette with Pancetta and Broccoli high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Orecchiette with Pancetta and Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Orecchiette with Pancetta and Broccoli?
540 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Orecchiette with Pancetta and Broccoli?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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