This is a basic pasta salad I made for a superbowl party and forgot to post up.
The creation is relatively simple.
- I cooked 1lb bowtie/fafarelle pasta in unsalted water until al-dente
- I thinly sliced 5 zucchini and 2 onions, sauteing them together in 1 tbspn olive oil
- I placed 6oz. basil leaves, 1/2 cup minced garlic and 1/2 cup olive oil in a food processor to make the "pesto" (no pine nuts as they are high in potassium)
- I then tossed all this together with 1/2 tspn salt, pepper to taste, and 3 ounces shaved romano (which is more than you think)
Overall it was pretty yummy, especially when warm, though I definitely felt it needed a bit more salt and maybe more pepper. Maybe next time I'll add lemon juice or another 1/2 tspn salt.
Here are some leftovers:
This makes a very large amount of pasta so I listed it as 10 servings.
Nutrient | Unit | 1lb pasta | 6ounces basil | ½ cup garlic | ½ tspn salt | ½ cup olive oil | 3 oz romano | 5 med. Zucchini | 2 small onion | TOTAL | Serving (10) |
Energy | kcal | 1692 | 39 | 101 | 0 | 955 | 329 | 167 | 56 | 3339 | 333.9 |
Protein | g | 59.46 | 5.35 | 4.32 | 0 | 0 | 27.05 | 11.86 | 1.54 | 109.58 | 10.958 |
Total lipid (fat) | g | 6.89 | 1.09 | 0.34 | 0 | 108 | 22.91 | 3.14 | 0.14 | 142.51 | 14.251 |
Carbohydrate, by difference | g | 340.5 | 4.5 | 22.48 | 0 | 0 | 3.09 | 30.48 | 13.08 | 414.13 | 41.413 |
Fiber, total dietary | g | 14.6 | 2.7 | 1.4 | 0 | 0 | 0 | 9.8 | 2.4 | 30.9 | 3.09 |
Sugars, total | g | 12.18 | 0.51 | 0.68 | 0 | 0 | 0.62 | 24.5 | 5.94 | 44.43 | 4.443 |
Minerals | 0 | 0 | |||||||||
Calcium, Ca | mg | 96 | 301 | 123 | 1 | 1 | 905 | 157 | 32 | 1616 | 161.6 |
Iron, Fe | mg | 5.93 | 5.39 | 1.16 | 0.01 | 0.6 | 0.65 | 3.63 | 0.29 | 17.66 | 1.766 |
Magnesium, Mg | mg | 242 | 109 | 17 | 0 | 0 | 35 | 176 | 14 | 593 | 59.3 |
Phosphorus, P | mg | 862 | 95 | 104 | 0 | 0 | 646 | 372 | 41 | 2120 | 212 |
Potassium, K | mg | 1017 | 502 | 273 | 0 | 1 | 73 | 2558 | 204 | 4628 | 462.8 |
Sodium, Na | mg | 27 | 7 | 12 | 1163 | 2 | 1219 | 78 | 6 | 2514 | 251.4 |
Zinc, Zn | mg | 6.43 | 1.38 | 0.79 | 0 | 0 | 2.19 | 3.14 | 0.24 | 14.17 | 1.417 |
Vitamins | 0 | 0 | |||||||||
Vitamin C, total ascorbic acid | mg | 0 | 30.6 | 21.2 | 0 | 0 | 0 | 175.4 | 10.4 | 237.6 | 23.76 |
Thiamin | mg | 0.41 | 0.058 | 0.136 | 0 | 0 | 0.031 | 0.441 | 0.064 | 1.14 | 0.114 |
Riboflavin | mg | 0.274 | 0.129 | 0.075 | 0 | 0 | 0.315 | 0.921 | 0.038 | 1.752 | 0.1752 |
Niacin | mg | 7.752 | 1.533 | 0.476 | 0 | 0 | 0.065 | 4.42 | 0.162 | 14.408 | 1.4408 |
Vitamin B-6 | mg | 0.648 | 0.264 | 0.84 | 0 | 0 | 0.072 | 1.597 | 0.168 | 3.589 | 0.3589 |
Folate, DFE | µg | 82 | 116 | 2 | 0 | 0 | 6 | 235 | 27 | 468 | 46.8 |
Vitamin B-12 | µg | 0 | 0 | 0 | 0 | 0 | 0.95 | 0 | 0 | 0.95 | 0.095 |
Vitamin A, RAE | µg | 0 | 449 | 0 | 0 | 0 | 82 | 98 | 0 | 629 | 62.9 |
Vitamin A, IU | IU | 0 | 8968 | 6 | 0 | 0 | 353 | 1960 | 3 | 11290 | 1129 |
Vitamin E (alpha-tocopherol) | mg | 0.5 | 1.36 | 0.05 | 0 | 15.5 | 0.2 | 1.18 | 0.03 | 18.82 | 1.882 |
Vitamin D (D2 + D3) | µg | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0.4 | 0.04 |
Vitamin D | IU | 0 | 0 | 0 | 0 | 0 | 17 | 0 | 0 | 17 | 1.7 |
Vitamin K (phylloquinone) | µg | 0.5 | 705.2 | 1.2 | 0 | 65 | 1.9 | 42.1 | 0.6 | 816.5 | 81.65 |
Lipids | 0 | 0 | |||||||||
Fatty acids, total saturated | g | 1.263 | 0.07 | 0.061 | 0 | 14.913 | 14.556 | 0.823 | 0.059 | 31.745 | 3.1745 |
Fatty acids, total monounsaturated | g | 0.78 | 0.15 | 0.007 | 0 | 78.798 | 6.666 | 0.108 | 0.018 | 86.527 | 8.6527 |
Fatty acids, total polyunsaturated | g | 2.572 | 0.661 | 0.169 | 0 | 11.365 | 0.504 | 0.892 | 0.024 | 16.187 | 1.6187 |
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