Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.9% of RDA
• Calories: 26.7% of RDA
• Carbs: 32.0% of RDA
• Fat (total lipid): 22.8% of RDA
• Fiber: 47.0% of RDA
• Fructose: 1.1% of RDA
• Protein: 22.8% of RDA
• Sodium: 11.0% of RDA
• Sugar: 7.1% of RDA
• Vitamin A (IU): 59.2% of RDA
• Vitamin B6: 24.0% of RDA
• Vitamin C: 8.1% of RDA
• Iron: 1.3% of RDA
• Magnesium: 39.2% of RDA
• Manganese: 79.7% of RDA
• Niacin: 47.8% of RDA
• Potassium: 11.6% of RDA
• Zinc: 17.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Bring a large pot of salted water to a boil. Boil the pasta according to package directions until al dente. Just before draining, reserve 2 cups of the pasta cooking water. Drain.
2.
Meanwhile, heat a large skillet over medium heat.
3.
Add the butter, garlic and crushed red pepper and cook, stirring often until the garlic is fragrant and beginning to caramelize, be careful not to burn the garlic.
4.
Add the herbs, mushrooms and kale, season with salt and pepper. Cook until the mushrooms are tender, about 5 minutes.
5.
When the pasta is ready, add it to the skillet along with the goat cheese and 1/2 cup of the reserved pasta cooking water.
6.
Toss well to combine, adding more pasta water if needed to thin the sauce.
7.
Remove from the heat and finish with a sprinkle of fresh basil and a squeeze of lemon.
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 535
Protein 25.6 g
Carbohydrates 88.0 g
Iron 0.25 mg
Fiber 13.2 g
Calcium 8.92 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
