Pasta with Swiss Chard

Very Healthy
Health score
100%
Pasta with Swiss Chard
25 min.
2
470kcal

Suggestions

Ingredients

  • teaspoon capers 
  • clove garlic minced
  • tablespoons olive oil extra-virgin
  • 0.3 cup parmesan cheese grated to taste
  • servings salt and pepper to taste
  • bunch swiss chard chopped
  • 0.3 pound pasta like spaghetti whole-wheat

Equipment

  • frying pan
  • pot
  • colander

Directions

  1. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the spaghetti, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes.
  2. Drain well in a colander set in the sink.
  3. Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the garlic, and cook for 1 minute to soften.
  4. Add the Swiss chard. Cook and stir until the stems of the chard are tender. You can use some of the hot pasta water to help steam the chard in the covered pan.
  5. Stir the hot spaghetti into the chard mixture along with the capers. Season to taste with salt and black pepper, and drizzle with lemon juice if desired.
  6. Sprinkle with Parmesan cheese to serve.

Nutrition Facts

Calories470kcal
Protein14.12%
Fat34.12%
Carbs51.76%

Properties

Glycemic Index
31
Glycemic Load
1.17
Inflammation Score
-10
Nutrition Score
35.647391211727%

Flavonoids

Catechin
2.25mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
10.02mg
Myricetin
4.67mg
Quercetin
5.05mg

Nutrients percent of daily need

Calories:470.43kcal
23.52%
Fat:18.87g
29.04%
Saturated Fat:4.11g
25.71%
Carbohydrates:64.43g
21.48%
Net Carbohydrates:61.96g
22.53%
Sugar:1.68g
1.86%
Cholesterol:10.88mg
3.63%
Sodium:766.31mg
33.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.58g
35.16%
Vitamin K:1253.91µg
1194.2%
Vitamin A:9283.64IU
185.67%
Manganese:2.9mg
144.78%
Selenium:61.14µg
87.34%
Magnesium:234.69mg
58.67%
Vitamin C:45.51mg
55.16%
Phosphorus:345.69mg
34.57%
Vitamin E:4.92mg
32.83%
Copper:0.63mg
31.25%
Iron:5.62mg
31.24%
Vitamin B1:0.44mg
29.03%
Vitamin B3:4.51mg
22.52%
Calcium:220.61mg
22.06%
Potassium:760.63mg
21.73%
Zinc:2.89mg
19.29%
Vitamin B6:0.35mg
17.3%
Vitamin B2:0.29mg
17.02%
Folate:65.12µg
16.28%
Vitamin B5:1.05mg
10.52%
Fiber:2.46g
9.85%
Vitamin B12:0.17µg
2.81%
Source:Allrecipes