Spaghetti with Chard
Healthy, because
Even smarter
Nutritional values
Chard and shiitake mushrooms provide the creamy noodle meal with a considerable portion of vitamin A (good for the eyesight) and stress-killing magnesium. Asians appreciate the aromatic mushroom with its light garlic aroma as a natural remedy for inflammations, headaches and stomach ailments.
Those who pay attention to fat calories use low-fat sour cream varieties. Wholemeal pasta brings additional fibre into play.
(Percentage of daily recommendation)
Calorie | 393 cal. | (19 %) | ||
Protein | 12 g | (12 %) | ||
Fat | 11 g | (9 %) | ||
Carbohydrates | 61 g | (41 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 6.5 g | (22 %) |
Vitamin A | 0.5 mg | (63 %) | ||
Vitamin D | 1.1 μg | (6 %) | ||
Vitamin E | 1.9 mg | (16 %) | ||
Vitamin K | 1.4 μg | (2 %) | ||
Vitamin B₁ | 0.1 mg | (10 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 4.9 mg | (41 %) | ||
Vitamin B₆ | 0.2 mg | (14 %) | ||
Folate | 50 μg | (17 %) | ||
Pantothenic acid | 1.6 mg | (27 %) | ||
Biotin | 9.8 μg | (22 %) | ||
Vitamin B₁₂ | 0.1 μg | (3 %) | ||
Vitamin C | 15 mg | (16 %) | ||
Potassium | 384 mg | (10 %) | ||
Calcium | 116 mg | (12 %) | ||
Magnesium | 90 mg | (30 %) | ||
Iron | 3 mg | (20 %) | ||
Iodine | 9 μg | (5 %) | ||
Zinc | 1.7 mg | (21 %) | ||
Saturated fatty acids | 5.1 g | |||
Uric acid | 115 mg | |||
Cholesterol | 23 mg | |||
Complete sugar | 3 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 shallot
- 200 grams shiitake mushrooms
- 500 grams Swiss chard (1 small bunch)
- salt
- 1 Tbsp olive oil
- 2 tsps mild Curry powder
- 50 milliliters Vegetable broth
- 100 grams Crème fraiche
- peppers
- 300 grams Spaghetti (or other pasta)
Kitchen utensils
Preparation steps
![Spaghetti with Chard preparation step 1 Spaghetti with Chard preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-1-514982.jpg)
Peel and finely dice shallot.
![Spaghetti with Chard preparation step 2 Spaghetti with Chard preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-2-514982.jpg)
Rinse mushrooms and trim stem ends. Halve or quarter mushrooms, depending on size.
![Spaghetti with Chard preparation step 3 Spaghetti with Chard preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-3-514982.jpg)
Rinse chard and remove leaves from stalks. (Reserve stalks for another use). Finely chop leaves. Bring a large pot of salted water to a boil.
![Spaghetti with Chard preparation step 4 Spaghetti with Chard preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-4-514982.jpg)
Heat oil in a non-stick pan over medium heat. Sauté shallots until translucent, about 2 minutes. Add mushrooms and sauté until they begin to brown, about 5 minutes more. Add curry powder and stir well.
![Spaghetti with Chard preparation step 5 Spaghetti with Chard preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-5-514982.jpg)
Stir in chard leaves, along with broth and crème fraîche; season with salt and pepper. Over medium heat, simmer mixture until vegetables are tender, 8-10 minutes.
![Spaghetti with Chard preparation step 6 Spaghetti with Chard preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-6-514982.jpg)
Meanwhile, cook pasta in a pot of boiling salted water until al dente according to package instructions.
![Spaghetti with Chard preparation step 7 Spaghetti with Chard preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-with-chard-preparation-step-7-514982.jpg)
Drain the pasta, reserving 2-3 tablespoons of pasta water. Stir pasta water into the chard sauce and serve over the pasta.