Overview of Nutritional Values
Pasta with healthy sauce not only brings great taste but also provides many essential nutrients for the body. Fresh and natural ingredients help promote health and provide a longer lasting feeling of fullness.
Here are some key nutritional values:
Complex carbohydrates from pasta help provide long-lasting, steady energy.
Vitamins and minerals from vegetables in the sauce such as tomatoes, bell peppers, and spinach.
Fiber helps improve digestion and maintain a healthy weight.
Antioxidants from herbs and spices such as garlic, onions, and basil, help protect the body from free radicals.
Protein from chicken, lean beef or beans, helps build and repair muscles.
Good fats from olive oil help absorb vitamins and improve cardiovascular function.
Ingredient
To make healthy pasta sauce, you need to prepare:
Ingredients for pasta:
- 200g wholemeal pasta or whole wheat pasta.
- Ingredients for the sauce:
- 500g ripe tomatoes, chopped.
- 2 onions, chopped.
- 3 cloves of garlic, minced.
- 1 red bell pepper, chopped.
- 100g fresh spinach, washed and chopped.
- 2 tablespoons olive oil.
- 1 teaspoon dried basil.
- 1 teaspoon dried oregano leaves.
- 1 teaspoon sea salt.
- 1/2 teaspoon ground black pepper.
- 100g lean chicken or beef, finely chopped (optional).
- 50g grated Parmesan cheese (optional).
Making
Step 1: Prepare ingredients
Wash the vegetables and chop them finely.
Finely chop meat if using.
Step 2: Cook the pasta
Boil a large pot of water, add salt.
Place the pasta in the pot and cook according to package instructions until tender.
Remove the noodles, drain and set aside.
Step 3: Make the sauce
Heat olive oil in a large pan.
Add garlic and onion, saute until onion is translucent and garlic is fragrant.
Add tomatoes, bell peppers, and spinach to the pan and cook over medium heat until the vegetables are soft.
Add meat (if using) to pan, cook until meat is done.
Season with salt, pepper, basil, and oregano. Cook for another 5-10 minutes so that the spices are evenly absorbed into the vegetables and meat.
If you like, add grated Parmesan cheese and stir well.
Step 4: Mix pasta with sauce
Pour the cooked pasta into the sauce pan.
Mix well so the pasta absorbs the sauce evenly.
Step 5: Decorate and enjoy
Arrange the pasta on a plate.
Add some grated Parmesan cheese and a few fresh basil leaves on top.
Enjoy while still hot.
Salient features
Balanced nutrition: Provides carbohydrates, protein, fiber and good fats in one meal.
Natural flavor: Using fresh ingredients, no preservatives.
Easy to make: Simple recipe, suitable for everyday family meals.
Flexible customization: You can add or remove ingredients according to personal preferences and nutritional needs.
Creative Service Ideas
Ready-made seasoning and sauce packets: Provide ready-made seasoning and sauce packets so users can quickly make pasta at home.
Fresh food boxes: Sell fresh food boxes with full ingredients and detailed recipes, helping users save shopping time.
Home cooking service: Provides home cooking chef service with healthy pasta dishes.
Online cooking courses: Host online cooking courses that teach how to make healthy pasta dishes.
Ingredients That Can Make Other Dishes
Tomatoes: Can make tomato sauce, tomato soup, or tomato salad.
Bell peppers: Can be cooked with stir-fry dishes, salads, or grilled as a side dish.
Spinach: Use in stir-fries, salads, or soups.
Chicken: Can make grilled chicken, stir-fried chicken, or chicken salad.
Parmesan cheese: Use as a topping for salads, soups, or pizza.
Frequently Asked Questions
1. How to make pasta sauce more delicious?
You can add fresh herbs like basil, oregano, or add a little red wine to the sauce.
2. Can I replace the pasta with another type of pasta?
Yes, you can use rice noodles, sweet potato noodles, or noodles made from beans.
3. How long can the sauce be stored?
The sauce can be stored in the refrigerator for 3-5 days or frozen for 2-3 months.
4. Can I make the sauce in advance and use it later?
Entirely possible. You can make the sauce in advance, let it cool, then store in the refrigerator or freeze.
5. How to keep the sauce from becoming too liquid?
If the sauce is too liquid, you can cook more to evaporate the water or add a little tapioca starch or flour to thicken.
This article not only provides a detailed recipe but also introduces many creative and useful ideas that will help you not only make healthy pasta sauces but also expand your culinary creativity.