Spaghetti with Chard
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 |
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)
Preparation steps
Peel and finely dice shallot.
Rinse mushrooms and trim stem ends. Halve or quarter mushrooms, depending on size.
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.
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.
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.
Meanwhile, cook pasta in a pot of boiling salted water until al dente according to package instructions.
Drain the pasta, reserving 2-3 tablespoons of pasta water. Stir pasta water into the chard sauce and serve over the pasta.