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Ингредиенты
- 3/4 c. dry penne pasta
- 3/4 c. frzn minced broccoli
- Â Â Extra virgin olive oil spray
- 3/4 c. minced sweet onion
- 1/8 tsp garlic salt
- Â Â black pepper
- 1 pch garam masala
- 1/4 tsp Spaghetti Sauce Seasoning
- 2 x stale lowfat buttermilk biscuits or possibly bread heels
- 1/3 c. walnut pcs
- 1/2 ounce diced dry fruit
- 1/4 tsp Fines Herbes
- 1 tsp extra virgin extra virgin olive oil
- 1/2 c. liquid egg substitute or possibly 2 Large eggs
- 1/2 c. skim lowfat milk
- 2 Tbsp. grated parmesan cheese
- 1 pch grnd mace
Инструкции
- PASTA AND BROCCOLI: Bring large pot of lightly salted water to a boil. Add in pasta to boiling water, stir to prevent sticking. Cook, stirring often. Cook the broccoli in a steamer or possibly colander set on top of the pasta pot. Cook broccoli about 3 min; pasta about 6 min. Drain, rinse under cool running water, then drain again. Set aside.
- ONIONS AND SPICE: Place a medium skillet or possibly saute/fry over medium heat. Spray and add in the onions. Season with garlic salt and pepper. Cook, stirring often, till onion is lightly browned: 4 to 5 min. Stir in the garam masala and spaghetti seasoning. Hot. Set aside to cold.
- CRUMBS FOR TOP AND BOTTOM CRUSTS: Place the nuts, biscuits and dry fruit piece, salt, pepper and fines herbes into the bowl of a food processor fitted with a metal blade. Whizz till coarsely crumbed. Measure the oil; add in it in a thin stream through the tube-chute. Prepare the casseroles: spray the bottoms of the casseroles. Divide half of the crumbs to line the casseroles.
- Large eggs AND CHEESE: In a small bowl, mix together Large eggs, lowfat milk, cheese and grnd mace. Set aside.
- FINISHING: Preheat oven 350F. Put the cooled onion and broccoli in the processor and pulse briefly to combine and dice the mix. Transfer to a bowl and add in the pasta; toss to combine. Divide the pasta in the casseroles. Divide the egg mix, pouring a share on each casserole. Tilt the casseroles to level the egg mix. Divide the remaining crumbs as a top crust on the casserole. Place casseroles on a cookie sheet. Bake uncovered for 40-45 min. Remove from oven; let stand 5 min. Serve.
- Description: "Two 2-c. casseroles"
- Yield: 4 c.
- NOTES : If the ingredient list appears long, one-third of them are spices and herbs. Using fruited scones to make the crumbs is another way to sneak fruit into our meals. This dish is faintly sweet; mostly savory. Very high carb. A little dry but nutty. Could be served with a warm sauce. For a similar recipe see Penne, Broccoli And Mozzarella Pie in Veg Times 2000-12
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 331g | |
| Recipe makes 2 servings | |
| Calories 539 | |
| Calories from Fat 112 | 21% |
| Total Fat 13.12g | 16% |
| Saturated Fat 2.44g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 232mg | 10% |
| Potassium 714mg | 20% |
| Total Carbs 79.5g | 21% |
| Dietary Fiber 4.9g | 16% |
| Sugars 11.12g | 7% |
| Protein 25.71g | 41% |
