Plum Tomato and Broccoli with Spaghetti
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
335
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 53.3 μg | (89 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 1 ½ cups Broccoli (chopped into small pieces)
- 2 cups Whole Wheat Spaghetti
- 2 Tbsps olive oil
- 4 cloves garlic cloves (chopped finely)
- 1 tsp red peppers (crushed)
- ½ cup black Olives
- 3 Plum tomato (chopped)
- 0.333 cup Parmesan (grated)
- ½ cup fresh Basil (chopped)
Preparation
Kitchen utensils
1 Sieve, 1 Cutting board, 1 Small knife, 1 Small pot, 2 Bowls, 1 Whisk, 1 Wooden spoon, 1 Baking sheet, 1 Parchment paper, 1 Offset spatula, 1 Tea strainer
Preparation steps
1.
Cook broccoli in boiling water for 3 minutes. Drain and set aside.
2.
Cook pasta according to box instructions. Drain
3.
While the pasta is cooking, place the oil in a skillet over medium heat and sauté the garlic, cooked broccoli and crushed red pepper until broccoli is softened, about 3 minutes. Remove from heat.
4.
Toss the pasta with the broccoli mixture, olives and tomatoes. Divide among bowls and garnish with Parmesan and fresh basil.
