Description: Feeling like eating pasta, but want to eat healthy? If today is one of those days, here is the right dish. One of the healthy balanced pasta dishes with a root vegetable. The nice texture and the crunchiness of lotus roots match with pasta amazingly. This can be served with different shapes of pasta such as penne and served as a starter or a side dish.
Serves: 2
Cooking time: 25 minutes
Ingredients
- Spaghetti – 140g
- Pork mince (10%) – 120g
- Lotus roots – cut into half-moon slices 2-3mm width, 200g
- Dry chilli – chopped, 1 piece
- Garlic – chopped, 1 clove
- Ginger – chopped in small pieces, 5g
- Onion – sliced, 50g
- Unsalted butter – 10g
- Soy sauce – 1 teaspoon
- Salt – 2 dashes
- Sake cooking wine – 1 teaspoon
- Ground black Pepper – ½ teaspoon
- Spring onion – 1 tablespoon
- To serve: Sprinkle ground black pepper or parmesan cheese according to the personal taste.
Method
1. Cook the spaghetti until al dente in plenty of boiling water with salt.
2. Meanwhile, heat a large non-stick frying pan, then add the garlic, onion and mincemeat over medium heat stirring regularly.
3. Add the lotus roots to the pan with salt, black pepper, dry chilli, butter, soy sauce, then close the lid to cook.
4. Once the sauce is cooked, add the drained pasta to the frying pan. Mix well. If it needs a little more moisture, add a splash of the pasta-cooking water.
5. Sprinkle black pepper. Top it with the spring onions.
To serve: Sprinkle additional ground black pepper and parmesan cheese.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B1 | Vitamin B2 | Vitamin B6 |
|---|---|---|---|---|---|---|---|---|---|---|
| 481.7 | 26.4g | 11.4g | 72.9g | 8.3g | 2.7g | 0.6g | 4.8g | 1.1mg | 0.8mg | 0.7μg |
| 24.1% | 52.7% | 16.2% | 28.0% | 27.5% | 3.0% | 10.7% | 24.1% | 137.8% | 69.6% | 56.8% |
Nutritional Tips
This dish is one of the healthy pasta which would make me feel full and can be a good starter, side or main dish. It contains protein, fat, carbs, essential vitamins and minerals. This is one of the best ways to eat vegetables and achieve a balanced diet. Eating this meal helps us to increase fibre intake without boosting calories. Lotus roots are a key ingredient here. They are also low in sugar, and fat and moderately low calories for a vegetable (74 kcal per 100g).
Eating greens is not the only way to eat vegetables. This dish contains one of 5 A Day. You may use lower fat content beef mince to further cut down calories and fat.
Mignonne Nutri-Cuisine 