Mediterranean Pasta with Greens

Health score
51%
Mediterranean Pasta with Greens
35 min.
8
304kcal

Suggestions

This Mediterranean pasta with greens is a delicious and healthy dish that's perfect for a quick and easy weeknight meal. It's packed with nutritious ingredients like Swiss chard, olives, and sun-dried tomatoes, and it's ready in just 35 minutes! The combination of flavors and textures in this dish is truly exceptional. The saltiness of the olives pairs perfectly with the slight bitterness of the Swiss chard, while the sun-dried tomatoes add a burst of sweetness. And let's not forget the star of the show - the pasta! The rotini pasta adds a nice al dente texture and helps to soak up all the delicious flavors.

One of the best things about this recipe is how versatile it is. You can easily customize it to your taste preferences or whatever ingredients you have on hand. For example, if you're not a fan of Swiss chard, you can substitute spinach or kale instead. Or, if you want to add some extra protein, you can toss in some cooked chicken or shrimp. The possibilities are endless!

Not only is this dish delicious and versatile, but it's also incredibly nutritious. It's loaded with essential vitamins and minerals, including vitamin K, vitamin A, and manganese. Plus, the olive oil provides a good dose of healthy fats. So, if you're looking for a tasty and wholesome meal that the whole family will love, this Mediterranean pasta with greens is definitely worth trying!

Ingredients

  • 16 ounce rotini pasta dry
  • clove garlic minced
  • 0.5 cup olive green pitted chopped
  • 0.5 cup kalamata olives pitted chopped
  • 0.5 cup sun-dried olives chopped
  • tablespoons olive oil 
  • 0.3 cup parmesan cheese fresh grated
  • bunch swiss chard 

Equipment

  • bowl
  • frying pan
  • pot
  • microwave

Directions

  1. Bring a large pot of lightly salted water to a boil. Stir in pasta, cook for 10 to 12 minutes, until al dente, and drain.
  2. Place chard in a microwave safe bowl. Fill bowl about 1/2 full with water. Cook on High in the microwave 5 minutes, until limp; drain.
  3. Heat the oil in a skillet over medium heat. Stir in the sun-dried tomatoes, kalamata olives, green olives, and garlic.
  4. Mix in the chard. Cook and stir until tender. Toss with pasta and sprinkle with Parmesan cheese to serve.

Nutrition Facts

Calories304kcal
Protein13.18%
Fat23.62%
Carbs63.2%

Properties

Glycemic Index
16.75
Glycemic Load
18.21
Inflammation Score
-9
Nutrition Score
18.489565218596%

Flavonoids

Catechin
0.56mg
Luteolin
0.1mg
Kaempferol
2.18mg
Myricetin
1.17mg
Quercetin
0.83mg

Nutrients percent of daily need

Calories:304.34kcal
15.22%
Fat:8.09g
12.45%
Saturated Fat:1.51g
9.42%
Carbohydrates:48.74g
16.25%
Net Carbohydrates:44.91g
16.33%
Sugar:4.61g
5.12%
Cholesterol:2.72mg
0.91%
Sodium:408.7mg
17.77%
Alcohol:0g
100%
Protein:10.16g
20.32%
Vitamin K:316.67µg
301.59%
Selenium:37.85µg
54.07%
Vitamin A:2446.97IU
48.94%
Manganese:0.79mg
39.65%
Magnesium:76.81mg
19.2%
Copper:0.35mg
17.56%
Vitamin C:14.06mg
17.04%
Phosphorus:169.95mg
16.99%
Fiber:3.82g
15.3%
Potassium:518.75mg
14.82%
Vitamin E:1.93mg
12.9%
Iron:2.16mg
12%
Vitamin B3:1.78mg
8.91%
Zinc:1.22mg
8.12%
Vitamin B6:0.15mg
7.64%
Calcium:75.71mg
7.57%
Vitamin B1:0.11mg
7.16%
Vitamin B2:0.11mg
6.69%
Folate:20.84µg
5.21%
Vitamin B5:0.47mg
4.69%
Source:Allrecipes