Whole-Grain Pasta with Green Sauce
Whole-Grain Pasta with Green Sauce - Low-fat pasta to please even those not watching their weight
Healthy, because
Even smarter
Nutritional values
The many carbohydrates and fiber from whole wheat pasta and vegetables make you full and satisfied, while the high iron from spinach helps support healthy blood.
If you are fine with adding a but more fat, mix 2 tablespoons of pine nuts into the sauce at the end. They are full of valuable unsaturated fatty acids, which have a positive effect on blood fat values.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 336 mg | (34 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 6 mg |
Ingredients
- Ingredients
- 2 onions
- 1 garlic clove
- 2 stalks Celery (with leaves)
- 1 tsp olive oil
- 7 ozs chopped Spinach (frozen)
- 2 Tbsps Vegetable broth
- 3 ½ ozs Whole Grain Pasta (such as tagliatelle)
- salt
- peppers
- Nutmeg
- 1 pc Parmesan (about 1 tbsp)
Kitchen utensils
Preparation steps
Peel the onions and garlic and finely chop both.
Rinse celery and separate leaves from stalks. Shake leaves dry and set aside. Pat dry stalks, remove any strings and cut into about approximately 1/8- inch slices.
Heat the olive oil in a pot. Add onion and garlic and simmer, covered, for about 5 minutes over low heat.
Add spinach, celery slices and vegetable broth, bring to a boil, cover and cook for about 8 minutes.
Meanwhile, cook pasta in a pot of boiling salted water until al dente according to package instructions.
Drain the pasta, rinse with hot water and drain again. Season sauce with salt, pepper and freshly grated nutmeg. Divide pasta among shallow bowls, top with the sauce, sprinkle with Parmesan cheese and garnish with celery leaves.
