Your Recipe

Broccoli Pasta Skillet

Zutat  Menge  Kalorien 
Brokkoli, roh 91g 31kcal
Nudeln trocken 45.5g 169kcal
Knoblauch 3g 4kcal
Leitungswasser 45g 0kcal
Olivenöl 4.33g 38kcal
Käse, Parmesankäse, gerieben 10g 42kcal
Tomatensauce aus der Dose, ohne Salzzusatz 122.5g 29kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

1/2 cup Zone PastaRx Fusilli
1 cup Broccoli Florets (frozen, thawed and drained, or fresh)
1 tsp Olive Oil
1 clove Garlic (minced)
1/2 cup Tomato Sauce
Italian Seasoning (to taste)
Garlic Powder (to taste)
3 Tbsp Water (reserved from pasta, to taste)
2 Tbsp Parmesan Cheese (grated)
Red Pepper Flakes (crushed, to taste)
Salt and Pepper (to taste)

Instructions
Prepare Zone PastaRx Fusilli as directed add broccoli last 5 minutes. Drain, reserving 1/2 cup of the water.
Heat oil in a skillet to medium-high. Add garlic and fusilli/broccoli and stir constantly for 1-2 minutes.
Stir in tomato sauce, Italian seasoning, garlic powder and as much reserved water as desired and bring to a boil; cover.
Reduce heat to low; cook 5 minutes or until fusilli/broccoli is tender.
Sprinkle with grated Parmesan cheese.
Season with red pepper flakes, salt and pepper and serve.

Nährwertangaben 
Portionsgröße  321 g | ml
Menge pro Portion  314
1314
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.5g 11%
Gesättigte Fettsäuren  2.4g 12%
Natrium 224mg 10%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  5.7g 20%
Zucker  7.2g
Protein  13g 26%
Vitamin D 0mcg 0%
Kalzium 165mg 13%
Eisen  3.5mg 19%
Kalium 783mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 77.96 mcg 9%
Thiamin [B1] 0.508 mg 42%
Riboflavin [B2] 0.406 mg 31%
Niacin [B3] 5.09 mg 32%
Pantothensäure [B5] 1.16 mg 23%
Vitamin B6 0.389 mg 23%
Cobalamin [B12] 0.135 mcg 0%
Folat [B9] 246.35 mcg 0%
Vitamin C 90.683 mg 101%
Vitamin D 0 mcg 0%
Vitamin E 3.15 mg 21%
Vitamin K 99.469 mcg 83%
Betain 65.614 mg 0%
Cholin 38.407 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.8 g 18%
Sugars 7.2 g 14%
Ballaststoffe  5.7 g 20%
Carbohydrate 41 g 0%
Netto-Kohlenhydrate 41.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.343 g 0%
Arginin 0.443 g 0%
Asparaginsäure 0.819 g 0%
Cystein 0.159 g 0%
Glutaminsäure 3.326 g 0%
Glycin 0.319 g 0%
Histidin 0.217 g 0%
Isoleucin 0.342 g 0%
Leucin 0.618 g 0%
Lysin 0.312 g 0%
Methionin 0.114 g 0%
Phenylalanin 0.46 g 0%
Prolin 0.843 g 0%
Serin 0.439 g 0%
Threonin 0.34 g 0%
Tryptophan 0.127 g 0%
Tyrosin 0.181 g 0%
Valin 0.421 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 164.7 mg 13%
Kupfer 0.33 mg 37%
Fluorid 82.98 mcg 0%
Eisen  3.46 mg 19%
Magnesium 66.3 mg 16%
Mangan 0.8 mg 35%
Phosphor 247.12 mg 20%
Kalium 783.32 mg 17%
Selen 35.69 mcg 65%
Natrium 223.63 mg 10%
Zink 1.76 mg 16%
andere
Nährstoff Menge  DV
Wasser 246.603 g 0%
Asche 4.313 g 0%