Penne With Spinach and Feta

Vegetarian
Health score
15%
Penne With Spinach and Feta
28 min.
4
405kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s quick to prepare? Look no further than our Penne with Spinach and Feta! This vibrant dish is not only vegetarian but also packed with flavor and essential nutrients, making it a perfect choice for lunch, dinner, or even as a delightful side dish.

Imagine the delightful combination of tender whole-wheat penne pasta tossed with fresh baby spinach or arugula, juicy tomatoes, and creamy feta cheese. The dish is elevated with the aromatic essence of garlic and onion, creating a symphony of flavors that will tantalize your taste buds. Plus, it’s ready in just 28 minutes, making it an ideal option for busy weeknights or when you want to impress guests without spending hours in the kitchen.

With only 405 calories per serving, this meal is a guilt-free indulgence that doesn’t compromise on taste. The balance of protein, healthy fats, and carbohydrates ensures you’ll feel satisfied and energized. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and easy to follow, allowing you to whip up a wholesome dish in no time. So grab your apron and let’s dive into the delightful world of Penne with Spinach and Feta!

Ingredients

  • ounce arugula fresh
  • 0.5 pound tomatoes diced drained canned
  • 0.8 cup fat-skimmed beef broth fat-free
  • 0.5 cup feta cheese crumbled
  •  garlic clove minced
  • tablespoon olive oil 
  • cup onion diced
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 12 ounces penne pasta whole-wheat uncooked (or other small shaped pasta)

Equipment

  • bowl
  • frying pan
  • wooden spoon

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Meanwhile, warm the olive oil in a large nonstick skillet over medium heat.
  3. Add onion and cook, stirring, 4 minutes.
  4. Add garlic and cook, stirring, 30 seconds.
  5. Add tomatoes and broth; bring to a simmer, and cook 5 minutes or until the tomatoes soften and some liquid evaporates. Use a wooden spoon to lightly crush tomatoes. Slowly stir in spinach or arugula; cook, stirring, 2 minutes or until leaves wilt.
  6. Drain pasta. In serving bowl, toss pasta with warm tomato-spinach sauce. Season with salt and pepper.
  7. Garnish with cheese.

Nutrition Facts

Calories405kcal
Protein15.29%
Fat22.83%
Carbs61.88%

Properties

Glycemic Index
37
Glycemic Load
1.46
Inflammation Score
-8
Nutrition Score
12.412173830945%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.83mg
Kaempferol
15.11mg
Myricetin
0.05mg
Quercetin
11.8mg

Nutrients percent of daily need

Calories:405.21kcal
20.26%
Fat:10.14g
15.59%
Saturated Fat:3.21g
20.08%
Carbohydrates:61.82g
20.61%
Net Carbohydrates:53.71g
19.53%
Sugar:5.78g
6.43%
Cholesterol:16.69mg
5.56%
Sodium:627.68mg
27.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.27g
30.54%
Vitamin K:50.83µg
48.41%
Fiber:8.11g
32.46%
Vitamin A:1156.18IU
23.12%
Calcium:192.35mg
19.23%
Vitamin C:15.08mg
18.28%
Folate:59.88µg
14.97%
Vitamin B2:0.25mg
14.57%
Manganese:0.28mg
14.15%
Vitamin B6:0.25mg
12.32%
Phosphorus:114.85mg
11.48%
Potassium:354.04mg
10.12%
Magnesium:34.8mg
8.7%
Iron:1.49mg
8.3%
Vitamin E:1.12mg
7.44%
Vitamin B12:0.4µg
6.7%
Vitamin B1:0.1mg
6.51%
Selenium:4.35µg
6.22%
Zinc:0.92mg
6.1%
Vitamin B5:0.55mg
5.45%
Copper:0.11mg
5.37%
Vitamin B3:1.01mg
5.08%
Source:My Recipes