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Wholemeal pasta with spinach and chicken
Preparation steps
Cook the pasta al dente.
In a pan, fry the chicken in olive oil, season with salt and pepper.
Add garlic and fresh spinach, simmer briefly until the leaves wilt.
Mix the pasta with the chicken and spinach.
Place an egg on top (fried or mix in a raw egg yolk as in carbonara).
Sprinkle with nuts and seeds.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
10.64g
/ 80.61 g
|
| Fiber |
4.41g
/ 30 g
|
| Sugar |
2.45g
/ 50 g
|
| Zinc |
1.96mg
/ 10 mg
|
| Phosphorus |
280.7mg
/ 700 mg
|
| Fatty monounsaturated |
0.105g
|
| Fatty saturated |
0.14g
|
| Fatty polyunsaturated |
0.42g
|
| Magnesium |
100.1mg
/ 350 mg
|
| Manganese |
2.17mg
/ 2.3 mg
|
| Copper |
0.28mg
/ 1.5 mg
|
| Potassium |
226.1mg
/ 4000 mg
|
| Selenium |
50.4µg
/ 70 µg
|
| Sodium |
5.6mg
/ 1500 mg
|
| Fat |
0.91g
/ 120.92 g
|
| Calcium |
18.9mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.364mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.119mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
4.41mg
/ 15 mg
|
| Vitamin B4 (Choline) |
28mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.63mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.21mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
28µg
/ 300 µg
|
| Vitamin E |
0.21mg
/ 14 mg
|
| Vitamin K |
0.63µg
/ 70 µg
|
| Carbohydrate |
47.6g
/ 201.53 g
|
| Iron |
2.52mg
/ 15 mg
|
| Protein |
20.4g
/ 80.61 g
|
| Cholesterol |
53mg
|
| Zinc |
0.47mg
/ 10 mg
|
| Phosphorus |
226mg
/ 700 mg
|
| Fatty monounsaturated |
0.28g
|
| Fatty saturated |
0.27g
|
| Fatty polyunsaturated |
0.28g
|
| Magnesium |
36mg
/ 350 mg
|
| Manganese |
0.02mg
/ 2.3 mg
|
| Copper |
0.03mg
/ 1.5 mg
|
| Potassium |
366mg
/ 4000 mg
|
| Sodium |
705mg
/ 1500 mg
|
| Fat |
1.2g
/ 120.92 g
|
| Calcium |
7mg
/ 1000 mg
|
| Vitamin A |
6µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.084mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.29µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.14mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
11.32mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.5mg
/ 1.6 mg
|
| Vitamin E |
0.27mg
/ 14 mg
|
| Iron |
0.5mg
/ 15 mg
|
| Protein |
2.9g
/ 80.61 g
|
| Fiber |
2.2g
/ 30 g
|
| Zinc |
0.7mg
/ 10 mg
|
| Phosphorus |
29mg
/ 700 mg
|
| Fatty monounsaturated |
0.03g
|
| Fatty saturated |
0.04g
|
| Fatty polyunsaturated |
0.24g
|
| Magnesium |
79mg
/ 350 mg
|
| Manganese |
0.26mg
/ 2.3 mg
|
| Copper |
0.1mg
/ 1.5 mg
|
| Potassium |
558mg
/ 4000 mg
|
| Sucrose |
0.2g
|
| Sodium |
26mg
/ 1500 mg
|
| Fat |
0.4g
/ 120.92 g
|
| Calcium |
99mg
/ 1000 mg
|
| Vitamin A |
707µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.08mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.19mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.72mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.19mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
194µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
28.1mg
/ 110 mg
|
| Vitamin E |
1.88mg
/ 14 mg
|
| Carbohydrate |
3g
/ 201.53 g
|
| Iron |
2.7mg
/ 15 mg
|
| Protein |
6.375g
/ 80.61 g
|
| Cholesterol |
183.6mg
|
| Zinc |
0.6579mg
/ 10 mg
|
| Phosphorus |
104.04mg
/ 700 mg
|
| Fatty monounsaturated |
2.2134g
|
| Fatty saturated |
1.53g
|
| Fatty polyunsaturated |
0.714g
|
| Magnesium |
6.12mg
/ 350 mg
|
| Manganese |
0.0153mg
/ 2.3 mg
|
| Copper |
5.1306mg
/ 1.5 mg
|
| Potassium |
67.83mg
/ 4000 mg
|
| Sodium |
71.91mg
/ 1500 mg
|
| Fat |
4.947g
/ 120.92 g
|
| Calcium |
28.56mg
/ 1000 mg
|
| Vitamin A |
137.7µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0204mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.816µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.2295mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0357mg
/ 15 mg
|
| Vitamin B4 (Choline) |
149.43mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.714mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0612mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
23.97µg
/ 300 µg
|
| Vitamin E |
0.3723mg
/ 14 mg
|
| Vitamin D |
1.02µg
/ 100 µg
|
| Carbohydrate |
0.306g
/ 201.53 g
|
| Iron |
0.8925mg
/ 15 mg
|
| Protein |
2.4368g
/ 80.61 g
|
| Fiber |
1.072g
/ 30 g
|
| Sugar |
0.4176g
/ 50 g
|
| Zinc |
0.4944mg
/ 10 mg
|
| Phosphorus |
55.36mg
/ 700 mg
|
| Fatty monounsaturated |
1.4288g
|
| Fatty saturated |
0.9792g
|
| Fatty polyunsaturated |
7.5472g
|
| Magnesium |
25.28mg
/ 350 mg
|
| Manganese |
0.5456mg
/ 2.3 mg
|
| Copper |
0.2528mg
/ 1.5 mg
|
| Potassium |
70.56mg
/ 4000 mg
|
| Selenium |
0.784µg
/ 70 µg
|
| Sodium |
0.32mg
/ 1500 mg
|
| Fat |
10.4336g
/ 120.92 g
|
| Calcium |
15.68mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.0544mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.024µg
/ 4 µg
|
| Vitamin B3 (Niacin) |
0.1792mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0912mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0848mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
15.68µg
/ 300 µg
|
| Carbohydrate |
2.1936g
/ 201.53 g
|
| Iron |
0.4656mg
/ 15 mg
|
| Protein |
1.664g
/ 80.61 g
|
| Fiber |
0.688g
/ 30 g
|
| Sugar |
0.208g
/ 50 g
|
| Zinc |
0.4mg
/ 10 mg
|
| Phosphorus |
52.8mg
/ 700 mg
|
| Fatty monounsaturated |
1.48g
|
| Fatty saturated |
0.36g
|
| Fatty polyunsaturated |
1.848g
|
| Magnesium |
26mg
/ 350 mg
|
| Manganese |
0.156mg
/ 2.3 mg
|
| Copper |
0.144mg
/ 1.5 mg
|
| Potassium |
51.6mg
/ 4000 mg
|
| Sucrose |
0.136g
|
| Selenium |
4.24µg
/ 70 µg
|
| Sodium |
0.72mg
/ 1500 mg
|
| Fat |
4.12g
/ 120.92 g
|
| Calcium |
6.24mg
/ 1000 mg
|
| Vitamin A |
0.4µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.1184mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.028mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.664mg
/ 15 mg
|
| Vitamin B4 (Choline) |
4.4mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0904mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.108mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
18.16µg
/ 300 µg
|
| Vitamin E |
2.8mg
/ 14 mg
|
| Water |
0.376ml
|
| Carbohydrate |
1.6g
/ 201.53 g
|
| Iron |
0.424mg
/ 15 mg
|
| Zinc |
0.006mg
/ 10 mg
|
| Phosphorus |
0.1mg
/ 700 mg
|
| Fatty monounsaturated |
7.012g
|
| Fatty saturated |
1.486g
|
| Fatty polyunsaturated |
1.061g
|
| Copper |
0.007mg
/ 1.5 mg
|
| Sodium |
0.1mg
/ 1500 mg
|
| Fat |
9.96g
/ 120.92 g
|
| Vitamin E |
1.195mg
/ 14 mg
|
| Carbohydrate |
0.02g
/ 201.53 g
|
| Iron |
0.04mg
/ 15 mg
|
| Protein |
0.32g
/ 80.61 g
|
| Fiber |
0.205g
/ 30 g
|
| Zinc |
0.05mg
/ 10 mg
|
| Phosphorus |
7.65mg
/ 700 mg
|
| Fatty monounsaturated |
0.0005g
|
| Fatty saturated |
0.0045g
|
| Fatty polyunsaturated |
0.0125g
|
| Magnesium |
1.25mg
/ 350 mg
|
| Manganese |
0.0835mg
/ 2.3 mg
|
| Copper |
0.013mg
/ 1.5 mg
|
| Potassium |
20mg
/ 4000 mg
|
| Sucrose |
0.03g
|
| Sodium |
0.85mg
/ 1500 mg
|
| Fat |
0.025g
/ 120.92 g
|
| Calcium |
9.05mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.01mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0055mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.035mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0295mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0615mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.15µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
1.55mg
/ 110 mg
|
| Vitamin E |
0.0005mg
/ 14 mg
|
| Carbohydrate |
1.63g
/ 201.53 g
|
| Iron |
0.085mg
/ 15 mg
|
| Protein |
0.0117g
/ 80.61 g
|
| Fiber |
0.0416g
/ 30 g
|
| Zinc |
0.0043mg
/ 10 mg
|
| Phosphorus |
0.426mg
/ 700 mg
|
| Fatty monounsaturated |
0.0064g
|
| Fatty saturated |
0.0519g
|
| Fatty polyunsaturated |
0.0007g
|
| Magnesium |
0.366mg
/ 350 mg
|
| Potassium |
0.7mg
/ 4000 mg
|
| Sodium |
0.032mg
/ 1500 mg
|
| Fat |
0.0726g
/ 120.92 g
|
| Calcium |
0.368mg
/ 1000 mg
|
| Vitamin A |
0.204µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0007mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0001mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0026mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.006mg
/ 110 mg
|
| Carbohydrate |
0.0986g
/ 201.53 g
|
| Iron |
0.0061mg
/ 15 mg
|
| Protein |
0.011g
/ 80.61 g
|
| Fiber |
0.0265g
/ 30 g
|
| Zinc |
0.0012mg
/ 10 mg
|
| Phosphorus |
0.158mg
/ 700 mg
|
| Magnesium |
0.171mg
/ 350 mg
|
| Manganese |
0.0056mg
/ 2.3 mg
|
| Copper |
0.0013mg
/ 1.5 mg
|
| Potassium |
1.329mg
/ 4000 mg
|
| Selenium |
0.0003µg
/ 70 µg
|
| Sodium |
0.02mg
/ 1500 mg
|
| Fat |
0.0033g
/ 120.92 g
|
| Calcium |
0.443mg
/ 1000 mg
|
| Vitamin A |
0.027µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0001mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0011mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0014mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.017µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.021mg
/ 110 mg
|
| Vitamin E |
0.001mg
/ 14 mg
|
| Vitamin K |
0.164µg
/ 70 µg
|
| Carbohydrate |
0.0648g
/ 201.53 g
|
| Iron |
0.0097mg
/ 15 mg
|
| Zinc |
0.0002mg
/ 10 mg
|
| Phosphorus |
0.016mg
/ 700 mg
|
| Magnesium |
0.58mg
/ 350 mg
|
| Manganese |
0.0003mg
/ 2.3 mg
|
| Copper |
0.0003mg
/ 1.5 mg
|
| Sodium |
77.7mg
/ 1500 mg
|
| Calcium |
0.058mg
/ 1000 mg
|
| Iron |
0.0004mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Protein |
44.76g
/ 80.61 g
|
| Fiber |
8.65g
/ 30 g
|
| Cholesterol |
236.6mg
|
| Sugar |
3.08g
/ 50 g
|
| Zinc |
4.74mg
/ 10 mg
|
| Phosphorus |
756.26mg
/ 700 mg
|
| Fatty monounsaturated |
12.56g
|
| Fatty saturated |
4.86g
|
| Fatty polyunsaturated |
12.12g
|
| Magnesium |
274.87mg
/ 350 mg
|
| Manganese |
3.27mg
/ 2.3 mg
|
| Copper |
5.95mg
/ 1.5 mg
|
| Potassium |
1362.12mg
/ 4000 mg
|
| Sucrose |
0.37g
|
| Selenium |
55.42µg
/ 70 µg
|
| Sodium |
888.25mg
/ 1500 mg
|
| Fat |
32.07g
/ 120.92 g
|
| Calcium |
185.3mg
/ 1000 mg
|
| Vitamin A |
851.33µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.72mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
1.13µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.72mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
17.37mg
/ 15 mg
|
| Vitamin B4 (Choline) |
181.83mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
1.55mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
1.21mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
279.98µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
29.68mg
/ 110 mg
|
| Vitamin E |
6.73mg
/ 14 mg
|
| Vitamin K |
0.79µg
/ 70 µg
|
| Vitamin D |
1.02µg
/ 100 µg
|
| Water |
0.38ml
|
| Carbohydrate |
56.51g
/ 201.53 g
|
| Iron |
7.65mg
/ 15 mg
|
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