Spaghetti With Wilted Greens and Walnut-Parsley Pesto

spaghetti-walnut-parsely-pesto

This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts

1 (1-pound) box whole-wheat spaghetti

1 bunch Swiss chard, chopped

1 cup packed fresh flat-leaf parsley

1/2 cup packed fresh baby spinach

1/4 cup walnuts, toasted

1 small clove garlic, peeled and chopped

2 tablespoons plus 2 teaspoons olive oil

1 teaspoon finely grated lemon zest

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

6 large eggs

1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.

2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.

3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.

4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg.

Nutritional Information

Calories per serving: 439
Fat per serving: 14.8g
Saturated fat per serving: 2.9g
Monounsaturated fat per serving: 6.8g
Polyunsaturated fat per serving: 4.1g
Protein per serving: 20g
Carbohydrates per serving: 62g
Fiber per serving: 11g
Cholesterol per serving: 186mg
Iron per serving: 6mg
Sodium per serving: 448mg
Calcium per serving: 128mg
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s