Pasta with Swiss Chard

Very Healthy
Health score
100%
Pasta with Swiss Chard
25 min.
2
471kcal

Suggestions

Ingredients

  • teaspoon capers 
  • clove garlic minced
  • teaspoon juice of lemon to taste
  • 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

Calories471kcal
Protein14.11%
Fat34.08%
Carbs51.81%

Properties

Glycemic Index
31
Glycemic Load
1.17
Inflammation Score
-10
Nutrition Score
35.722608583129%

Flavonoids

Catechin
2.25mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
10.02mg
Myricetin
4.67mg
Quercetin
5.06mg

Nutrients percent of daily need

Calories:470.98kcal
23.55%
Fat:18.88g
29.05%
Saturated Fat:4.11g
25.71%
Carbohydrates:64.6g
21.53%
Net Carbohydrates:62.13g
22.59%
Sugar:1.74g
1.93%
Cholesterol:10.88mg
3.63%
Sodium:766.34mg
33.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.59g
35.18%
Vitamin K:1253.91µg
1194.2%
Vitamin A:9283.79IU
185.68%
Manganese:2.9mg
144.79%
Selenium:61.14µg
87.34%
Magnesium:234.84mg
58.71%
Vitamin C:46.48mg
56.34%
Phosphorus:345.89mg
34.59%
Vitamin E:4.93mg
32.86%
Copper:0.63mg
31.27%
Iron:5.62mg
31.25%
Vitamin B1:0.44mg
29.07%
Vitamin B3:4.51mg
22.54%
Calcium:220.76mg
22.08%
Potassium:763.21mg
21.81%
Zinc:2.9mg
19.3%
Vitamin B6:0.35mg
17.36%
Vitamin B2:0.29mg
17.04%
Folate:65.62µg
16.4%
Vitamin B5:1.05mg
10.55%
Fiber:2.47g
9.88%
Vitamin B12:0.17µg
2.81%
Source:Allrecipes