Day 2

Lunch: Spaghetti with Zucchini Tomatoes and Pine Nuts

Cooking time:

Calories: 424

Ingredients:
  •       ½ small zucchini, halved lengthwise and sliced
  •       Pinch of salt and pepper
  •       2 teaspoons extra-virgin olive oil, divided
  •       1 garlic clove
  •       ¼ teaspoon red pepper flakes
  •       ¾ cup (68g) dry whole-wheat spaghetti
  •       ¼ cup (38g) grape tomatoes, halved
  •       ½ cup (12g) chopped fresh basil
  •       1 tablespoon pine nuts
  •       1 tablespoon balsamic vinegar
How to make:
  1. Heat 1 teaspoon of oil in a nonstick skillet over high heat.
  2. Add half of the zucchini and cook, occasionally stirring, until golden brown and slightly charred, 5 to 7 minutes. Transfer to a clean plate and set it aside.
  3. Peel and mince the garlic.
  4. In the same skillet, add garlic and pepper flakes over medium heat and cook until fragrant, about 30 seconds. Return zucchini to the skillet and cook for about 30 seconds.
  5. Meanwhile, cook pasta according to package instructions. Reserve ¼ cup of the cooking water, then drain the pasta and return it to the pot.
  6. Add zucchini mixture, tomatoes, basil, pine nuts, vinegar, and remaining olive oil and toss to combine. Season with salt and pepper to taste and adjust consistency with reserved cooking water as needed.
Nutrients

Water: 77.61 g

 

Energy: 424 kcal

 

Protein: 12 g

 

Total lipid (fat): 19g

 

Saturated fat: 2.1 g

 

Carbohydrate: 58 g

 

Fiber, total dietary: 7.9 g

 

Sugars, including NLEA: 4.7 g

 

Added sugars: 2.4 g

 

Calcium (Ca): mg

 

Iron (Fe): 3.74 mg

 

Magnesium (Mg): 130.21 mg

 

Phosphorus (P): 322.23 mg

 

Potassium (K): 558.51 mg

 

Sodium (Na): 746.11 mg