Day 6

Lunch: Pasta with Sun-dried Tomatoes and Feta Cheese

Cooking time: 15 minutes

Calories: 430

Ingredients:
  •       ¾ cup (68g) dry whole-wheat pasta
  •       ¼ cup (14g) of sun-dried tomatoes packed in oil
  •       1oz (28g) feta cheese, cubbed
  •       1 teaspoon extra-virgin olive oil
  •       ¼ teaspoon chili flakes
  •      ¼ teaspoon ground black pepper
How to make:
  1. Cook pasta according to package instructions. Drain and reserve ¼ cup (60ml) of cooking liquid. Transfer the cooked pasta to the pan.
  2. Add sun-dried tomatoes, feta cheese, and reserved liquid. Cook for about 2-3 minutes while stirring occasionally.
  3. Transfer pasta to a serving plate, drizzle with olive oil and sprinkle with chili flakes and pepper.
Nutrients

Water: 21.25 g

 

Energy: 430 kcal

 

Protein: 15 g

 

Total lipid (fat): 19 g

 

Saturated fat: 5.8 g

 

Carbohydrate: 54 g

 

Fiber, total dietary: 7.3 g

 

Sugars, including NLEA: 7.9 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 356.67 mg

 

Iron (Fe): 4.12 mg

 

Magnesium (Mg): 92.75 mg

 

Phosphorus (P): 329.64 mg

 

Potassium (K): 313.83 mg

 

Sodium (Na): 917.04 mg