Ingredients
200 g Pasta spirals or penne
1 Broccoli Heads 300+gms
1 tsp Vegetable Stock Powder
1.5 tsp Mustard
2/3 cup Sour Cream
2 tsp Mixed Herbs
150 g Cheddar
50 g Mozzarella
Instructions
Boil the pasta and broccoli stalk in a large pot along with 1/2 tsp stock. Cook for around 7 minutes, then add the broccoli florets and cook for another 3-4 minutes.
Drain the pasta, deserving about 1 2/3 cup of the water. Set pasta and broccoli aside.
Pop the reserved water back on the pan and dissolve the rest of the stock. Then whisk through the mustard, herbs and sour cream, seasoning with salt and pepper to taste.
Stir this sauce through the drained pasta and broccoli and mix through half of the cheddar cheese.
Pour the pasta and sauce mixture into an ovenproof dish and top with the rest of the cheddar and some mozzarella.
Bake for 15 minutes in an oven preheated to 180 degrees, and then grill for a further 5 minutes or so if desired to brown the cheese.
Key Points About Ingredients:
- Broccoli is a nutritional powerhouse, rich in vitamin C, vitamin K, and folate — cooking the florets for just 3–4 minutes helps preserve their nutrients and vibrant green colour.
- Sharp cheddar delivers bold flavour, meaning a relatively modest 150 g provides plenty of cheesy depth throughout the dish.
- Sour cream creates a lusciously creamy sauce without the need for a traditional flour-based roux, keeping the recipe quick and straightforward.
- Vegetable stock powder adds an umami backbone to the sauce, intensifying the savouriness with minimal effort.
- Dijon or wholegrain mustard whisked into the sauce adds a subtle tang that cuts through the richness of the cheese beautifully.
- Using pasta cooking water in the sauce is a clever technique — the starch it contains helps the sauce cling to every spiral.
Key Nutritional Insights:
- Each serving provides a solid dose of calcium from the cheddar and mozzarella, supporting bone health.
- Broccoli contributes significant vitamin C and vitamin K, as well as dietary fibre to aid digestion.
- This dish delivers a balanced mix of complex carbohydrates from the pasta and protein from the cheese and sour cream, making it a satisfying complete meal.
- Opting for wholegrain pasta would further boost the fibre content and lower the glycaemic impact of this bake.
- The saturated fat content is moderate due to the dairy ingredients; using reduced-fat sour cream and cheese can lighten the dish if desired.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat24 g72 g33.33%
- Saturated Fat14 g20 g70%
- Trans Fat0 g
- Polyunsaturated Fat1.2 g
- Monounsaturated Fat6.5 g
- Cholesterol68 mg300 mg22.67%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate54 g275 g19.64%
- Dietary Fiber5 g28 g17.86%
- Total Sugars5 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein23 g50 g46%
- Vitamin D (Cholecalciferol)18 mcg20 mcg90%
- Calcium480 mg1300 mg36.92%
- Iron2.4 mg18 mg13.33%
- Potassium540 mg4700 mg11.49%
- Vitamin A820 mcg900 mcg91.11%
- Vitamin C (Ascorbic Acid)72 mg90 mg80%
- Vitamin E (Tocopherol)1.2 mg15 mg8%
- Vitamin K95 mcg120 mcg79.17%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)3.2 mg16 mg20%
- Vitamin B6 (Pyridoxine)0.4 mg1.7 mg23.53%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)0.8 mcg2.4 mcg33.33%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)1.1 mg5 mg22%
- Choline55 mg550 mg10%
- Phosphorus420 mg1250 mg33.6%
- Iodine38 mcg150 mcg25.33%
- Magnesium48 mg420 mg11.43%
- Zinc2.4 mg11 mg21.82%
- Selenium22 mcg55 mcg40%
- Copper0.18 mg0.9 mg20%
- Manganese0.7 mg2.3 mg30.43%
- Chromium8 mcg35 mcg22.86%
- Molybdenum28 mcg45 mcg62.22%
- Chloride380 mg2300 mg16.52%
