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Pasta-Shell Risotto with Broccoli Rabe⏱ 65 min total
Recipes

Pasta-Shell Risotto with Broccoli Rabe

Per 1 serving · 699 g · 10 ingredients

Calories
412
21%
of a 2,000 cal day
  • Protein
    19g
    18% of calories
  • Carbs
    50g
    47% of calories
  • Fat
    17g
    35% of calories
Portion

At a glance

One serving of Pasta-Shell Risotto with Broccoli Rabe (699 g) has 412 calories, with 19 g of protein, 50 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (39% DV), dietary fiber (35% DV) and Vitamin A (62% DV). Keep an eye on sodium, which provides 35% of the daily value.

Per 100 g
59cal
very low energy density
Protein per 100 cal
4.7g
Net carbs
41g
carbs minus fiber
Fiber
9.9g
1.8 g sugar

High in

20%+ of the daily value

  • Protein39%
  • Dietary fiber35%
  • Vitamin A62%
  • Vitamin C40%
  • Thiamine23%
  • Niacin29%

Good source of

10–19% of the daily value

  • Vitamin E13%
  • Riboflavin (B2)11%
  • Vitamin B611%
  • Folate (B9)11%
  • Vitamin B1212%
  • Pantothenic acid13%

Watch

20%+ of the daily value

  • Sodium35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 35 min
  1. 1

    In a medium saucepan, bring the chicken broth and water to a boil with salt, then reduce to maintain a bare simmer.

  2. 2

    Trim tough stem ends from the broccoli rabe. Cut remaining stems into 1-inch pieces and coarsely chop florets and leaves.

  3. 3

    Heat the olive oil in a heavy 5- to 6-quart pot over medium-high until shimmering. Add the onion and salt, and cook until softened, 3 to 5 minutes. Stir in the garlic and cook 1 minute.

  4. 4

    Add the shell pasta, broccoli rabe stems, and about 3/4 cup hot broth. Simmer briskly, stirring often, until absorbed. Continue adding hot broth 3/4 cup at a time, stirring frequently and letting each addition absorb before the next, until the pasta is almost al dente and creamy, about 12 to 13 minutes.

  5. 5

    Stir in the remaining broccoli rabe and black pepper. Cook, stirring, until the pasta is al dente and the greens are just tender, 2 to 3 minutes. Add more hot broth if needed to loosen.

  6. 6

    Off the heat, stir in the Parmesan. Taste and adjust with salt and pepper. Serve hot, with extra Parmesan on the side if desired.

Vitamins & minerals

Amounts for 1 serving (699 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A560 μg
62%
Vitamin C36 mg
40%
Vitamin D0.1 μg
1%
Vitamin E2 mg
13%
Vitamin K9 μg
7%
Thiamine0.3 mg
23%
Riboflavin (B2)0.1 mg
11%
Niacin5 mg
29%
Vitamin B60.1 mg
11%
Folate (B9)46 μg
11%
Vitamin B120.3 μg
12%
Pantothenic acid1 mg
13%
Choline11 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium296 mg
30%
Iron4 mg
48%
Potassium382 mg
8%
Magnesium92 mg
22%
Phosphorus273 mg
39%
Zinc2 mg
18%
Copper0.3 mg
39%
Manganese2 mg
85%
Selenium44 μg
80%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene8 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose0.3 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol22 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 412 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 78min
    Walking (3.5 mph)
  • 49min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 58min
    Swimming laps

Common questions

How many calories are in Pasta-Shell Risotto with Broccoli Rabe?

One serving of Pasta-Shell Risotto with Broccoli Rabe (1 serving) has 412 calories, which works out to 59 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Pasta-Shell Risotto with Broccoli Rabe high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 18% 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 Pasta-Shell Risotto with Broccoli Rabe keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pasta-Shell Risotto with Broccoli Rabe?

805 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pasta-Shell Risotto with Broccoli Rabe?

1.8 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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