Your Recipe

Whole-Wheat Pasta with Marinara Sauce and Steamed Broccoli

Zutat  Menge  Kalorien 
Nudeln trocken 225g 835kcal
Olivenöl 15g 133kcal
Käse, Parmesankäse, gerieben 20g 84kcal
Sauce, pasta, spaghetti/marinara, ready-to-serve 480g 240kcal
Broccoli, flower clusters, raw 200g 56kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 8 ounces whole-wheat pasta
• 2 cups marinara sauce
• 2 cups broccoli florets
• 1 tablespoon olive oil
• Salt and pepper to taste
• Grated Parmesan cheese (optional)
Instructions:
1. Cook Pasta: Cook pasta according to package instructions. Drain and set aside.
2. Heat Marinara: In a saucepan, heat marinara sauce over medium heat until simmering.
3. Steam Broccoli: In a steamer basket over boiling water, steam broccoli florets for 5-7 minutes until tender.
4. Combine and Serve: Toss cooked pasta with olive oil, salt, and pepper. Serve with marinara sauce and steamed broccoli. Top with grated Parmesan cheese if desired.

Nährwertangaben 
Portionsgröße  235 g | ml
Menge pro Portion  337
1410
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.1g 10%
Gesättigte Fettsäuren  1.7g 9%
Natrium 629mg 27%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  5.1g 18%
Zucker  8.1g
Protein  12g 24%
Vitamin D 0mcg 0%
Kalzium 111mg 9%
Eisen  3.2mg 18%
Kalium 681mg 14%
* 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 48.6 mcg 5%
Thiamin [B1] 0.564 mg 47%
Riboflavin [B2] 0.375 mg 29%
Niacin [B3] 9.06 mg 57%
Pantothensäure [B5] 0.624 mg 12%
Vitamin B6 0.371 mg 22%
Cobalamin [B12] 0.068 mcg 0%
Folat [B9] 271.038 mcg 0%
Vitamin C 49 mg 54%
Vitamin D 0 mcg 0%
Vitamin E 3.482 mg 23%
Vitamin K 19.434 mcg 16%
Betain 79.889 mg 0%
Cholin 25.65 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  54.1 g 20%
Sugars 8.1 g 16%
Ballaststoffe  5.1 g 18%
Carbohydrate 42 g 0%
Netto-Kohlenhydrate 46g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.305 g 0%
Arginin 0.339 g 0%
Asparaginsäure 0.458 g 0%
Cystein 0.153 g 0%
Glutaminsäure 2.773 g 0%
Glycin 0.296 g 0%
Histidin 0.193 g 0%
Isoleucin 0.342 g 0%
Leucin 0.621 g 0%
Lysin 0.238 g 0%
Methionin 0.1 g 0%
Phenylalanin 0.418 g 0%
Prolin 0.94 g 0%
Serin 0.397 g 0%
Threonin 0.305 g 0%
Tryptophan 0.119 g 0%
Tyrosin 0.168 g 0%
Valin 0.395 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 111.25 mg 9%
Kupfer 0.28 mg 31%
Fluorid 10.13 mcg 0%
Eisen  3.22 mg 18%
Magnesium 65.66 mg 16%
Mangan 0.79 mg 34%
Phosphor 211.81 mg 17%
Kalium 681.18 mg 14%
Selen 40.48 mcg 74%
Natrium 628.85 mg 27%
Zink 1.45 mg 13%
andere
Nährstoff Menge  DV
Wasser 157.539 g 0%
Asche 3.353 g 0%