Your Recipe

Whole-Wheat Pasta with Marinara Sauce and Steamed Broccoli

Ingrédient Quantité Calories
Pâtes sèches 225g 835kcal
Huile d'olive 15g 133kcal
Fromage, parmesan, râpé 20g 84kcal
Sauce, pâtes, spaghetti/marinara, prêt-à-servir 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.

Valeurs nutritives
Taille des portions 235 g | ml
Quantité par portion 337
1410
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.1g 10%
Gras saturés 1.7g 9%
Sodium 629mg 27%
Total des glucides 54g 20%
Fibres alimentaires 5.1g 18%
Sucre 8.1g
Protéine 12g 24%
Vitamine D 0mcg 0%
Calcium 111mg 9%
Fer 3.2mg 18%
Potassium 681mg 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 48.6 mcg 5%
Thiamine [B1] 0.564 mg 47%
Riboflavine [B2] 0.375 mg 29%
Niacine [B3] 9.06 mg 57%
Acide pantothénique [B5] 0.624 mg 12%
Vitamine B6 0.371 mg 22%
Cobalamine [B12] 0.068 mcg 0%
Floate [B9] 271.038 mcg 0%
Vitamine C 49 mg 54%
Vitamine D 0 mcg 0%
Vitamine E 3.482 mg 23%
Vitamine K 19.434 mcg 16%
Bétaïne 79.889 mg 0%
Choline 25.65 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 54.1 g 20%
Sugars 8.1 g 16%
Fibres alimentaires 5.1 g 18%
Carbohydrate 42 g 0%
Glucides nets 46g
acides aminés
nutriment Quantité DV
Alanine 0.305 g 0%
Arginine 0.339 g 0%
Acide aspartique 0.458 g 0%
Cystéine 0.153 g 0%
Acide glutamique 2.773 g 0%
Glycine 0.296 g 0%
Histidine 0.193 g 0%
Isoleucine 0.342 g 0%
Leucine 0.621 g 0%
Lysine 0.238 g 0%
Méthionine 0.1 g 0%
Phénylalanine 0.418 g 0%
Proline 0.94 g 0%
Sérine 0.397 g 0%
Thréonine 0.305 g 0%
Tryptophane 0.119 g 0%
Tyrosine 0.168 g 0%
Valine 0.395 g 0%
Minéraux
nutriment Quantité DV
Calcium 111.25 mg 9%
Cuivre 0.28 mg 31%
Fluorure 10.13 mcg 0%
Fer 3.22 mg 18%
Magnésium 65.66 mg 16%
Manganèse 0.79 mg 34%
Phosphore 211.81 mg 17%
Potassium 681.18 mg 14%
Sélénium 40.48 mcg 74%
Sodium 628.85 mg 27%
Zinc 1.45 mg 13%
autres
nutriment Quantité DV
Eau 157.539 g 0%
Cendres 3.353 g 0%