|One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.||Potassium – 167 mg
Phosphorus – 15 mg
Magnesium – 24 mg
Calcium – 30 mg
Iron – 0.81 mg
Sodium – 24 mg
Zinc – 0.16 mg
Copper – 0.039 mg
Manganese – 0.269 mg
Selenium – 0.3 mcg
Also contains small amounts of other minerals.
|Vitamin C – 8.4 mg
Niacin – 0.217 mg
Vitamin B1 (thiamine) – 0.023 mg
Vitamin B2 (riboflavin) – 0.057 mg
Vitamin B6 – 0.059 mg
Pantothenic Acid – 0.02 mg
Folate – 58 mcg
Vitamin A – 2813 mg
Vitamin K – 144.9 mcg
Vitamin E – 0.61 mg
Contains some other vitamins in small amounts.
- 8 ounces whole-wheat rotini or fusilli
- 1 tablespoon extra-virgin olive oil
- 1 onion, chopped
- 3 cloves cloves garlic, sliced
- 8 ounces sliced white mushrooms (about 3 1/2 cups)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 14-ounce can diced tomatoes with Italian herbs
- 8 cups baby spinach
- 1/2 teaspoon crushed red pepper (optional)
- 3/4 cup part-skim ricotta cheese
- Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
- Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
- Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
- Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.
Per serving: 364 calories; 9 g fat ( 3 g sat , 4 g mono ); 14 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.
Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat
Ricotta & Spinach Pasta Alfredo
300g tomato flavored pasta (I used rotini, as the sauce goes nicely between the helix)
1 tablespoon olive oil
250g smooth ricotta
3 tablespoons Turkish or Greek yogurt (mine had 10% fat)
70g baby spinach, washed
50g parmesan cheese, grated
3 tablespoons freshly squeezed lemon juice
small handful of fresh thyme
salt and black pepper to taste
Bring water to a boil in a large saucepan. Cook pasta according to the package instructions in salted water.
Heat up the oil in a large skillet. Add the ricotta and yogurt and bring to a simmer. Add parmesan and let it incorporate.
Add the spinach and cook for 2 minutes more. Season with lemon juice, thyme, salt and pepper.
Mix the drained pasta with the sauce and serve with parmesan cheese and some more fresh thyme.