Whole-Wheat Spaghetti with Swiss Chard and Pecorino Cheese

Very Healthy
Health score
100%
Whole-Wheat Spaghetti with Swiss Chard and Pecorino Cheese
40 min.
4
379kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced with juices canned
  • 0.3 cup cooking wine dry white
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted coarsely chopped
  • tablespoon olive oil 
  •  onions thinly sliced
  • tablespoons pecorino cheese freshly grated
  • tablespoons pinenuts toasted
  • 0.3 teaspoon pepper flakes dried red crushed
  • servings salt and pepper 
  • 14 cups swiss chard trimmed chopped
  • ounces pasta like spaghetti whole-wheat

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Watch how to make this recipe.
  2. Heat the oil in a heavy large frying pan over medium heat.
  3. Add the onions and saute until tender, about 8 minutes.
  4. Add the chard and saute until it wilts, about 2 minutes.
  5. Add the garlic and saute until fragrant, about 1 minute. Stir in the tomatoes with their juices, wine, and red pepper flakes. Bring to a simmer. Cover and simmer until the tomatoes begin to break down and the chard is very tender, stirring occasionally, about 5 minutes. Season the chard mixture, to taste, with salt and pepper.
  6. Meanwhile, bring a large pot of salted water to a boil.
  7. Add the spaghetti and cook until tender but still firm to the bite, stirring frequently, about 8 to 10 minutes.
  8. Drain the spaghetti.
  9. Add the spaghetti to the chard mixture and toss to combine.
  10. Transfer the pasta to serving bowls.
  11. Sprinkle the olives, cheese, and pine nuts and serve.

Nutrition Facts

Calories379kcal
Protein14.6%
Fat23.2%
Carbs62.2%

Properties

Glycemic Index
42.25
Glycemic Load
4.39
Inflammation Score
-10
Nutrition Score
36.37347854933%

Flavonoids

Malvidin
0.01mg
Catechin
2.01mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
2.76mg
Kaempferol
7.67mg
Myricetin
3.96mg
Quercetin
13.98mg

Nutrients percent of daily need

Calories:378.64kcal
18.93%
Fat:10.3g
15.85%
Saturated Fat:1.58g
9.88%
Carbohydrates:62.15g
20.72%
Net Carbohydrates:56.69g
20.62%
Sugar:8.66g
9.62%
Cholesterol:2.6mg
0.87%
Sodium:769.54mg
33.46%
Alcohol:1.54g
100%
Alcohol %:0.52%
100%
Protein:14.59g
29.18%
Vitamin K:1056.67µg
1006.35%
Vitamin A:8010.46IU
160.21%
Manganese:2.95mg
147.54%
Selenium:44.25µg
63.21%
Vitamin C:52.07mg
63.11%
Magnesium:225.95mg
56.49%
Copper:0.78mg
38.9%
Iron:6.24mg
34.65%
Vitamin E:5.02mg
33.49%
Phosphorus:307.68mg
30.77%
Vitamin B1:0.46mg
30.4%
Potassium:1038.58mg
29.67%
Vitamin B6:0.52mg
25.94%
Vitamin B3:5.02mg
25.1%
Fiber:5.46g
21.83%
Folate:76.15µg
19.04%
Zinc:2.61mg
17.39%
Calcium:172.31mg
17.23%
Vitamin B2:0.29mg
17.05%
Vitamin B5:1.18mg
11.77%