Rotini and Cheese with Broccoli and Ham

Health score
13%
Rotini and Cheese with Broccoli and Ham
45 min.
6
301kcal

Suggestions


Indulge in a comforting dish that brings together the delightful flavors of Rotini and Cheese with Broccoli and Ham. Perfectly cooked pasta spirals tossed with vibrant green broccoli and tender pieces of reduced-fat ham make this meal not only delicious but also visually appealing. Imagine the creamy, velvety cheese sauce coating every morsel, making it an irresistible choice for lunch, dinner, or even a side dish at your next gathering.

This recipe is a fantastic way to incorporate vegetables into your meals, with the added benefit of being both nutritious and satisfying. The combination of Dijon mustard and garlic powder elevates the flavors, giving it a gourmet twist that everyone will love. In just 45 minutes, you can whip up a hearty meal full of flavor and texture—perfect for busy weeknights or meal prepping for the days ahead.

With each serving clocking in at around 301 calories, this dish strikes a lovely balance between indulgence and health. It's a fabulous choice for those looking to enjoy a comforting classic without the guilt. Get ready to impress your family and friends with a dish that feels like a warm hug on a plate!

Ingredients

  • 0.3 teaspoon pepper black
  • 10 ounce broccoli frozen chopped
  • teaspoons dijon mustard 
  • cups milk fat-free
  • 0.3 cup flour all-purpose
  • 0.3 teaspoon garlic powder 
  • cup ham chopped reduced-fat
  • ounces processed cheese light cubed (such as Velveeta )
  • cups rotini uncooked ( 8 ounces corkscrew pasta)
  • 0.5 teaspoon salt 
  • quarts water 

Equipment

  • sauce pan
  • knife
  • whisk
  • pot
  • measuring cup

Directions

  1. Bring water to a boil in a large stockpot.
  2. Add pasta; cook 5 minutes.
  3. Add broccoli; cook an additional 5 minutes or until pasta is done; drain.
  4. While pasta cooks, lightly spoon flour into a dry measuring cup; level with a knife.
  5. Place flour in a medium saucepan; gradually add milk, stirring with a whisk until blended. Cook over medium heat 8 minutes or until mixture is thick, stirring frequently.
  6. Remove from heat; stir in cheese and next 4 ingredients (cheese through pepper).
  7. Combine pasta mixture, cheese sauce, and ham.

Nutrition Facts

Calories301kcal
Protein23.27%
Fat40.51%
Carbs36.22%

Properties

Glycemic Index
46.38
Glycemic Load
11.12
Inflammation Score
-7
Nutrition Score
18.980869521265%

Flavonoids

Luteolin
0.38mg
Kaempferol
3.7mg
Myricetin
0.03mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:300.51kcal
15.03%
Fat:13.58g
20.89%
Saturated Fat:6.68g
41.73%
Carbohydrates:27.32g
9.11%
Net Carbohydrates:25.21g
9.17%
Sugar:6.14g
6.83%
Cholesterol:45.27mg
15.09%
Sodium:1044.83mg
45.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.55g
35.11%
Vitamin C:42.15mg
51.1%
Vitamin K:49.13µg
46.79%
Calcium:453.44mg
45.34%
Selenium:28.84µg
41.21%
Phosphorus:396.1mg
39.61%
Vitamin B1:0.29mg
19.1%
Vitamin B2:0.32mg
18.78%
Manganese:0.35mg
17.74%
Vitamin B12:1.05µg
17.47%
Zinc:2.21mg
14.71%
Vitamin A:730.5IU
14.61%
Vitamin B6:0.27mg
13.41%
Potassium:445.16mg
12.72%
Magnesium:50.63mg
12.66%
Folate:47.69µg
11.92%
Copper:0.23mg
11.33%
Vitamin B3:2.12mg
10.6%
Vitamin B5:0.9mg
8.99%
Fiber:2.11g
8.45%
Vitamin D:1.23µg
8.21%
Iron:1.27mg
7.06%
Vitamin E:0.71mg
4.75%
Source:My Recipes