Description: Feel like eating vegetables but not feel like salad? Maybe this pasta is the best option for the day.
Serves: 2
Cooking time: 20 minutes
Ingredients
- Penne pasta – 140g
- Extra virgin olive oil – 1 tablespoon
- Spinach – 160g
- Tomato tin – 400mL
- Single cream – 100mL
- Garlic – crushed, 2 cloves
- Onion – chopped in fine pieces, 1 piece or 150g
- Salt – 1 dash
- Ground black pepper – 2 dashes
Method
1. Follow package instructions to cook the pasta to al dente in plenty of boiling water with salt.
2. When the pasta is almost cooked, heat the extra virgin olive oil in a large non-stick frying pan, then add the garlic and onion over medium heat for a few minutes, stirring regularly.
3. Add tomato tin, salt and black pepper to the pan. Cook until it boils.
4. Add the spinach and cream, mix well and cook until it boils.
5. Add the hot drained pasta and mix well.
To serve: Sprinkle ground black pepper and parmesan cheese according to personal preference.
Nutritional values per serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Folate | Vitamin A (RAE) | Vitamin E |
|---|---|---|---|---|---|---|---|---|---|---|
| 506.5 | 15.3g | 18.2g | 70.2g | 9.7g | 10.9g | 0.4g | 5.9 g | 185.6μg | 419.2μg | 2.8mg |
| 25.3% | 30.6% | 25.9% | 27.0% | 32.3% | 12.2% | 7.4% | 29.5% | 92.8% | 69.9% | 94.1% |
Nutritional Tips
Fibre is one of the essential nutrients for our body. Fibre helps to lower the risk of heart disease, type 2 diabetes and some types of cancer. In addition, fibre is important for your gut health too (fibre can be fermented in the colon). There are many studies, for example this one explains why fibre is beneficial ( Kaczmarczyk et al, Metabolism. 2012 Aug; 61(8): 1058–1066. ). Fibre are not digested and they play an important role in changing how nutrients are absorbed to our body. They are rich in fruits (berries are good), vegetables (Try eating potatoes with skin ! Do not throw away the skin if you can eat them), nuts, beans.
When in folate deficiency you may experience, megaloblastic anaemia (feel tired because the red blood cells are big and are not able to carry oxygen properly throughout the body). There are different types of anaemia such as iron-deficiency anaemia, megaloblastic anaemia, pernicious anaemia, aplastic anaemia etc. Anaemia can be caused by different reasons. Therefore, it is important to seek professional advice in doubt.
Mignonne Nutri-Cuisine 