One Pot Tomato Basil Pasta

Hey everyone! I would like to share a recipe that I found online on myfridgefood.com quite some time back. It’s a great recipe because it is quick, easy, fairly cheap, and feeds about four people. Not to mention it doesn’t leave multiple pots and pans for cleaning!

Taste:  

Delicious! The dish had the perfect level of spice. And although it did not have any meat component, it did not seem to need it. Nor did it need any additional seasoning such as salt or pepper, though a little parmesan

Ease of preparation: 

Simple! You just throw all ingredients into the pot and put it on the stove with a lid until thoroughly cooked. Takes 20-30 minutes.
 

Specific nutritional value: 

This meal is low in fat (the only fat comes from olive oil), very low in cholesterol, and is high in carbs, fiber, vitamins and potassium.

Estimated Recommended Daily Allowance in One Plate: 

Total Fat: 12%
Saturated Fat: 5%
Cholesterol: 0%
Sodium: 16.25%
Potassium: 8.25%
Carbs: 10.75%
Dietary Fiber: 13.5%
Sugar: 7.75 grams
Protein: 3 grams
Vitamin A: 19.25%
Vitamin C: 23.25%
Vitamin D: 0%            
Vitamin E: 6%
Vitamin B-6: 2.5%
Calcium: 4%
Iron: 11%
Magnesium: 8.75%
Thiamin 15%
Riboflavin: 5%
Niacin: 7.5%
Folic Acid: 12.5% 

Fats and Sugars: 

This meal contains 0% cholesterol, and only 12% of the recommended daily allowance of fat in a single plate, with only about 5% of the recommended daily allowance of saturated fat, according to the nutrition labels on the necessary food items, as well as nutrition facts online for vegetables and spices. This recipe also contains less than eight grams of sugar, so you don’t have to worry about managing sugar for the rest of the day to stay at the recommended allowance.

Vitamins and Minerals: 

As mentioned earlier, this meal is a great source of carbs, fiber and vitamins. Fiber helps to reduces risk of obesity and cardiovascular disease, helps to keep blood glucose levels low, and in keeping the digestive tract and bowels working optimally. The type of fiber found in the tomatoes is insoluble, which helps to prevent constipation. Among the vitamins, there is a good amount of Vitamin C, which acts as an anti-oxidant and boosting the immune system. This meal also contains a good amount of Vitamin A, which is vital for growth and development of the body, as well as for good vision and maintaining a strong immune system.

This meal contains a good amount of sodium; at 16.25% of the RDA, you should keep an eye on sodium levels during the rest of the day, but it is not incredibly high and can easily be managed to stay under the allowance. Sodium can lead to high blood pressure, heart disease, and stroke. Most Americans consume many times the recommended allowance for sodium in a day though, so many may have trouble keeping this at a proper level.

What Else to Eat: 

This meal contains carbs, vegetables, and spices, which give the meal a variety of vitamins. For a good mix of food groups, pair with some meat for protein, such as chicken. Adding parmesan to the meal can add some dairy, and for desert, you could have enjoy fruit in cream or yogurt in order to cover all food groups.

Posted by Andrew Hinton