Pasta with Garlic and Fresh Mushrooms
Healthy, because
Even smarter
Nutritional values
The chanterelles are small power mushrooms, because they are full of healthy ingredients such as iron, which we need for the formation of new blood cells. They also contain B vitamins and niacin, which plays an important role in energy metabolism. Together with whole wheat pasta, this dish is a good source of satiating fiber.
Refine the wholewheat pasta with pickled tomatoes cut into strips or sprinkle some grated Parmesan cheese over the finished mushroom dish. The pasta with fresh chanterelles goes well with a lamb's lettuce or a mixed leaf salad with avocado.
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 18.3 μg | (31 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 752 mg | (19 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 11.3 mg | (75 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 14 ozs Fusilli (whole wheat)
- 1 oz fresh parsley
- 21 ozs fresh Chanterelle
- 2 shallots
- 1 garlic clove
- 1 oz butter
- salt
- freshly ground peppers
Preparation steps
Cook the pasta in plenty of boiling salt water until al dente.
Rinse the parsley, shake dry, pluck the leaves and chop. Rinse and slice the mushrooms. Peel and finely chop the shallots and garlic. Melt the butter in a pan. Saute the shallots and garlic. Add the mushrooms and saute vigorously. Season with salt and pepper. Sprinkle with chopped parsley. Drain the pasta. Briefly toss the pasta with the mushrooms. Serve with freshly grated parmesan, if desired.
