Day 3

Lunch: Whole-Wheat Pasta with Roasted Vegetables

Cooking time: 30 minutes

Calories: 376

Ingredients:
  •       2/3 cup (83g) zucchini, sliced
  •       ½ cup (35g) mushrooms, sliced
  •       ½ bell pepper, roughly chopped
  •       ½ teaspoon dried basil
  •       ½ teaspoon dried oregano
  •       Dash of salt and pepper
  •   1 teaspoon extra-virgin olive oil
  •       1 cup (81g) whole-wheat farfalle pasta
  •     5 leaves of fresh basil for garnish
How to make:
  1. Preheat the oven to 400ºF (200ºC) and prepare a baking sheet lined with parchment paper.
  2. Spread vegetables onto the prepared baking sheet. Drizzle with olive oil and season with basil, oregano, salt, and pepper.
  3. Roast the vegetables for about 10-15 minutes.
  4. Meanwhile, cook pasta according to package instructions. Drain well.
  5. Transfer pasta to a serving bowl and toss with the roasted vegetables. Garnish with fresh basil if desired.
Nutrients

Water: 41.51 g

 

Energy: 376 kcal

 

Protein: 14 g

 

Total lipid (fat): 7.6 g

 

Saturated fat: 1.1 g

 

Carbohydrate: 70 g

 

Fiber, total dietary: 9.6 g

 

Sugars, including NLEA: 6.4 g

 

Added sugars: 2.1 g

 

Calcium (Ca): 87.3 mg

 

Iron (Fe): 4.48 mg

 

Magnesium (Mg): 118.24 mg

 

Phosphorus (P):  313.55 mg

 

Potassium (K): 689.28  mg

 

Sodium (Na): 13.82 mg