Description: Tasty olive oil pasta loaded with Mediterranean flavours. Can be served cold or warm. The mixture of herbs gives off great aromas and plenty of freshness, perfect for a sunny summer.
Serves: 2
Cooking time: 30 minutes
Ingredients
- Spaghetti – 180g
- Extra Virgin olive oil – 2 tablespoons
- Onion – thinly sliced half of small size or 20g
- Garlic cloves – crushed 3
- Fresh parsley – a half cup or 4g
- Cherry tomatoes – 8 pieces or 50g
- Pitted olives – 10 pieces or 15g
- Feta Cheese – crumbled 80g
- Black pepper – 1 teaspoon
- Fresh basil leaves – torn 20 leaves or 5g
Method
- Follow the package instructions to cook the spaghetti to al dente in plenty of boiling water with salt.
- When spaghetti is almost cooked, heat the extra virgin olive oil in a large non-stick frying pan over low heat for 30 seconds. Add garlic and onion (keep half of the onion aside for topping) while stirring regularly.
- Stir in the parsley, and tomatoes for 30 seconds.
- When the spaghetti is ready, drain the water and return the spaghetti to its cooking pot. Switch off the heat, then pour the warmed olive oil sauce in and toss to thoroughly coat the spaghetti. Add black pepper, basil, and toss again.
- Add half of feta cheese and toss again quickly then serve on the plate with the remaining onion and feta cheese.
To serve: sprinkle freshly cut parsley and black pepper.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Calcium | Phosphorus | Vitamin D |
|---|---|---|---|---|---|---|---|---|---|---|
| 486.1 | 16.3g | 15.9g | 71.5g | 4.0g | 2.8g | 1.0g | 4.2g | 170.2mg | 120.2mg | 4.8 IU |
| 24.3% | 32.6% | 22.8% | 27.5% | 13.5% | 3.1% | 16.9% | 20.8% | 24.3% | 21.9% | 48% |
Nutritional Tips
“Magic cheese” Feta is mainly made from sheep or goat milk and is known as the healthiest cheese in the world, hence the nickname I give it. Feta cheese is lower in fat and calories compared to other types of cheese, all while being a great source of calcium and phosphorus which can improve the bone health. It also contains Vitamin D as well, so it may be a good supplement in winter when there is not enough sunlight. Moreover, it also provides Vitamin B2 and B12.
If you are adding cheese on a salad, Feta might be a good option. However, bear in mind that it is high in salt, so you could skip adding salt or dressing and instead opt for simply pepper, lemon juice and a bit of olive oil.
Mignonne Nutri-Cuisine 