Your Recipe

Creamy pesto & kale pasta

Ingrédient Quantité Calories
Chou frisé 300g 105kcal
Pâtes sèches 300g 1113kcal
Oignons rouges, crus 394g 173kcal
Pesto au basilic 64g 238kcal
Huile de colza (huile de colza) 4.8g 42kcal

Recipe Instructions:

Ingredients
1 tbsp rapeseed oil
2 red onions, thinly sliced
300g kale
300g wholemeal pasta (penne or mafalda work well)
4 tbsp reduced-fat soft cheese
4 tbsp fresh or jar pesto, or vegetarian alternative

Method
STEP 1
Heat the oil in a large pan over a medium heat. Fry the onions for 10 mins until softened and beginning to caramelise. Add the kale and 100ml water, then cover and cook for 5 mins more, or until the kale has wilted.

STEP 2
Cook the pasta following pack instructions. Drain, reserving a little of the cooking water. Toss the pasta with the onion mixture, soft cheese and pesto, adding a splash of the reserved cooking water to loosen, if needed. Season.

Valeurs nutritives
Taille des portions 266 g | ml
Quantité par portion 418
1749
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.4g 12%
Gras saturés 1.5g 8%
Sodium 210mg 9%
Total des glucides 70g 26%
Fibres alimentaires 8g 28%
Sucre 8.8g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 250mg 19%
Fer 4mg 22%
Potassium 653mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 196.11 mcg 22%
Thiamine [B1] 0.769 mg 64%
Riboflavine [B2] 0.604 mg 46%
Niacine [B3] 6.408 mg 40%
Acide pantothénique [B5] 0.646 mg 13%
Vitamine B6 0.259 mg 15%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 344.39 mcg 0%
Vitamine C 78.029 mg 87%
Vitamine D 0 mcg 0%
Vitamine E 1.525 mg 10%
Vitamine K 324.139 mcg 270%
Bétaïne 106.821 mg 0%
Choline 13.894 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 70.2 g 26%
Sugars 8.8 g 18%
Fibres alimentaires 8 g 28%
Carbohydrate 59.3 g 0%
Glucides nets 61.4g
acides aminés
nutriment Quantité DV
Alanine 0.439 g 0%
Arginine 0.478 g 0%
Acide aspartique 0.665 g 0%
Cystéine 0.22 g 0%
Acide glutamique 3.695 g 0%
Glycine 0.437 g 0%
Histidine 0.353 g 0%
Isoleucine 0.515 g 0%
Leucine 0.895 g 0%
Lysine 0.355 g 0%
Méthionine 0.132 g 0%
Phénylalanine 0.614 g 0%
Proline 1.307 g 0%
Sérine 0.555 g 0%
Thréonine 0.445 g 0%
Tryptophane 0.165 g 0%
Tyrosine 0.26 g 0%
Valine 0.56 g 0%
Minéraux
nutriment Quantité DV
Calcium 249.56 mg 19%
Cuivre 0.33 mg 36%
Fluorure 13.5 mcg 0%
Fer 4.03 mg 22%
Magnésium 81.74 mg 19%
Manganèse 1.55 mg 68%
Phosphore 238.91 mg 19%
Potassium 653.5 mg 14%
Sélénium 49.45 mcg 90%
Sodium 209.72 mg 9%
Zinc 1.63 mg 15%
autres
nutriment Quantité DV
Eau 169.791 g 0%
Cendres 2.776 g 0%