Whole Wheat Spinach Mac n Cheese with Broiled Tomatoes

Vegetarian
Health score
52%
Whole Wheat Spinach Mac n Cheese with Broiled Tomatoes
45 min.
4
521kcal

Suggestions

Ingredients

  • ounces baby spinach 
  • 0.5 cup pumpkin puree canned
  • tablespoon flour all-purpose
  • clove garlic minced
  • cups grapes 
  • 0.5 teaspoon penzey's southwest seasoning italian
  • servings kosher salt and pepper black freshly ground
  • 0.5 cup cheddar shredded reduced-fat
  • 12 ounce nonfat evaporated milk canned
  • teaspoon olive oil 
  • 0.3 cup parmesan grated
  • 0.5 cup part-skim mozzarella 
  •  plum tomatoes halved lengthwise
  • ounces whole-grain shell pasta 
  • tablespoons breadcrumbs whole wheat

Equipment

  • baking sheet
  • sauce pan
  • oven
  • pot
  • broiler

Directions

  1. Preheat the broiler to high.
  2. Bring a large pot of water to a boil.
  3. Add the shells and cook according to package directions.
  4. Drain, reserving some of the pasta water and set aside.
  5. Meanwhile, arrange the tomatoes, cut-side up, on baking sheet and broil until wrinkled and soft, 4 to 5 minutes.
  6. Combine the breadcrumbs, 1 teaspoon of the oil and the Italian seasoning.
  7. Sprinkle over the tomatoes. Continue to broil until golden brown, about 1 minute.
  8. Heat the remaining 1 tablespoon of oil in a medium saucepan over medium heat.
  9. Add the flour and garlic, stirring until the flour turns light brown, about 1 minute.
  10. Add the pumpkin puree and evaporated milk, bring to a simmer, stirring, and cook until sauce just begins to bubble and thickens, 4 to 5 minutes. Stir in the Cheddar, mozzarella and Parmesan, 1/2 teaspoon salt and some pepper. Stir until melted, about 1 minute.
  11. Add the spinach and stir until wilted, about 1 minute.
  12. Add the cooked pasta and stir until coated, thin out with the reserved pasta water as desired. Divide the mac n cheese, tomatoes and grapes among four plates.

Nutrition Facts

Calories521kcal
Protein18.85%
Fat23.24%
Carbs57.91%

Properties

Glycemic Index
81.75
Glycemic Load
24.9
Inflammation Score
-10
Nutrition Score
29.829999939255%

Flavonoids

Naringenin
0.42mg
Luteolin
0.16mg
Kaempferol
1.41mg
Myricetin
0.17mg
Quercetin
1.22mg

Nutrients percent of daily need

Calories:521.17kcal
26.06%
Fat:13.73g
21.13%
Saturated Fat:7.38g
46.12%
Carbohydrates:76.98g
25.66%
Net Carbohydrates:71.69g
26.07%
Sugar:24.96g
27.73%
Cholesterol:40.84mg
13.61%
Sodium:416.66mg
18.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.06g
50.13%
Vitamin A:7679.73IU
153.59%
Vitamin K:126.84µg
120.8%
Selenium:44.43µg
63.47%
Calcium:524.83mg
52.48%
Phosphorus:511.19mg
51.12%
Manganese:0.94mg
46.99%
Vitamin B2:0.53mg
31.18%
Potassium:893.35mg
25.52%
Vitamin C:21.03mg
25.49%
Magnesium:96.08mg
24.02%
Fiber:5.29g
21.16%
Folate:80.06µg
20.01%
Copper:0.39mg
19.33%
Zinc:2.62mg
17.48%
Iron:3.04mg
16.88%
Vitamin B6:0.33mg
16.55%
Vitamin B1:0.21mg
14.23%
Vitamin E:1.67mg
11.11%
Vitamin B5:1.1mg
10.98%
Vitamin B3:2.07mg
10.36%
Vitamin B12:0.4µg
6.58%
Vitamin D:0.17µg
1.15%