Linguine with Broccoli, Leek and Dill

15 30 299
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Linguine with Broccoli, Leek and Dill
Health Highlights

Ingredients


2 cup Almond milk, unsweetened (or alternate milk of choice)
1/4 tsp Nutmeg, ground
1 dash Cayenne pepper
4 tsp Wheat flour, whole wheat
1 tbsp Extra virgin olive oil
1/4 cup Parmesan cheese, grated (Vegan)
2 medium leek(s) Leek (thinly sliced)
1/4 cup White wine (can substitute non-alcoholic wine or broth)
2 tbsp chopped Shallots
2 clove(s) Garlic (crushed)
187 gm Linguine, dry (1/2 box; whole wheat)
3 tbsp Dill, fresh (minced)
1/2 tsp Peppercorn (crushed)
1 cup Broccoli florets
1 head(s) Bok choy (cut into bite size pieces or slices)

Instructions


  1. In a saucepan bring almond milk, nutmeg, and cayenne to a boil; remove from heat. 
  2. In another saucepan, combine flour and olive oil over medium heat; cook, stirring, until blended. 
  3. Gradually add hot milk mixture to the oil mixture, whisking constantly. Continue whisking as the liquid cooks, until thickened, about 5 minutes. 
  4. Stir in Parmesan and set aside.
  5. In the empty saucepan combine leeks, broccoli, bok choy, wine, shallots, and garlic; bring to a boil, reduce heat and cook until vegetables soften about 10 minutes. 
  6. Meanwhile, cook the pasta. In a large pot of boiling salted water, cook linguine for 8 to 10 minutes or until al dente (or follow package directions). 
  7. Stir white sauce into leek mixture; let simmer for 3-5 minutes. 
  8. Drain the pasta and toss with veggie & sauce mixture. Add the dill and pepper and toss again until well combined. 
  9. Serve immediately (Optional: add a side fresh salad). 

Nutrition Facts

Per Portion

Calories 299
Calories from fat 80
Calories from saturated fat 19.8
Total Fat 8.8 g
Saturated Fat 2.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.8 g
Cholesterol 41 mg
Sodium 366 mg
Potassium 874 mg
Total Carbohydrate 42 g
Dietary Fiber 5.5 g
Sugars 6.1 g
Protein 12.6 g

Dietary servings

Per Portion


Grain 1.9
Milk Alternative 0.6
Vegetables 7.0

Energy sources


Pygal4%388.272301631606191.2122535530747753%450.51928868356634188.239888630624527%309.5865624352971188.5586568021540817%342.4916739879952100.9204558398144853%27%17%AlcoholCarbohydratesFatProtein

Meal Type(s)

Main




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