Peppers & Tomatoes Pasta
4 servings
Ingredients
240 g uncooked pasta of your choice
30 ml olive oil
160 g red peppers, chopped
240 g fresh mushrooms, sliced
160 g tomatoes, chopped
120 ml white wine
40 g grated Parmesan cheese
Directions
- Cook the pasta and set aside.
- In a skillet, over medium heat, warm oil and cook the red peppers, tomatoes, mushrooms, for a few minutes.
- Add the wine and bring to a boil. Cook while stirring for 5 – 6 minutes.
- Reduce heat to very low and cook covered, as required.
- Add pasta, increase heat, cook open for 2-3 minutes.
- Serve tpped with cheese.
Nutritional Analysis
Per serving:-
Calories 388
Total Fat 11g
Saturated Fat 3g
Cholesterol 9mg
Sodium 168mg
Total Carbohydrates 54g
Dietary Fibre 3.7g
Sugars 6g
Protein 14.5g
Vitamin C is enough for the daily requirement of a 2000 Calorie diet. Vitamin A 14%, Calcium 14%, Iron 16%.
Check the pasta you use. Normally, as a cereal, should not have any cholesterol.
All the cholesterol in my recipe comes from the cheese. But it minimal per serving.
I added mushroom to improve the healthy nutrition: they are high in dietary fibre, Iron, Phosphorus, Potassium, Selenium, Zinc and many group B Vitamins.
Salmon Roasted with Tomatoes & Olives
4 servings
Ingredients
- 4 medium tomatoes, cut into stripes
- 2 medium green peppers, cut as above
- 2 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoon virgin olive oil
- 1/2 cup pitted Kalamata olives, cut in halves
- 2 tsp chopped fresh rosemary
- 2 tsp oregano
- 600 g salmon fillets, cut into portions
Preparation
- Heat oil on medium heat in a large pan. Sautee onion to brown.
- Add tomatoes and peppers, slow heat covered, stirring occasionally until peppers soften. Then add garlic, rosemaru and oregano, cover and cook for 1-2 minutes.
- Place the salmon pieces on top of the vegetables, add the olives and cook covered until salmon is done.
.
Nutritional analysis: Per serve –
Calories 450
Fat 28 g
Cholesterol 95 mg
Sodium 249mg
Total Carbohydrates 15g
Dietary fibre 4.5g
Sugars 1g
Protein 35g
Vitamin C covers the daily requirements
It is interesting to look at Salmon. What do we get per serve:-
Calories 308, Fat 18.6g, Cholesterol 95mg, Sodium 91mg, Carbohydrate 0, Protein 33g.
What about Kalamata Olives:-
Calories 19, Fat 1.8g, Cholesterol 0, Sodium 146, Carbohydrates 1g, Diaeray fibre 0.5g,
