my ONE-DISH MEAL

Spaghetti Aglio Olio Piccante with Broccoli and Ham^^

ingredients:

WHOLEMEAL spaghetti 240g

Chilli Garlic Sauce (hcs) 30g (i used maggi chilli garlic sauce as it is a healthier choice)

Broccoli 100g

Picnic Ham 4 slices

OLIVE Oil 1 tbsp

PANsalt 0.25 tsp

Parmesan Cheese 40g

Water (to boil pasta and broccoli)

1. Cut broccoli into smaller pieces and boil them in slightly salted water.

2. Strain and put into a mixing bowl. Toss with chilli sauce and olive oil.

3. Cut the ham into smaller pieces.

3. Cook pasta, strain and add to mixing bowl. Toss with broccoli and stir fry with ham.

4. Add Parmesan cheese and mix well.

5. Serve hot :)

healthy cooking...

** Cook vegetables LIGHTLY or until JUST COOKED to retain their crunch and flavour.

Overcooking will reduce the amount of nutrients in vegetables

** Use unsaturated oils, in this case, olive oil, instead of saturated oils such as ghee, butter,

blended vegetables to reduce our risk of heart disease.

** Plant based foods such as wholemeal (e.g. brown rice, wholemeal bread and oats),

vegetables, fruits and beans are rich in fibre, which promote the feeling of fullness and

help in blood sugar control. This is why I specially used wholemeal spaghetti in this dish :)

** The reason why I chose PAN SALT is because it is healthier and lower in sodium, hence,

the intake of sodium can be reduced but at the same time, it gives off the same savory flavour as common salt do.

** Also, i substituted the initial ingredient bacon with ham as ham is healthier, containing less sodium, cholesterol and fats. Hence, my intake of sodium can be reduced :)

Using the health tool --> RECIPE ANALYSIS:

Recipe Name	:	spaghetti
No. of serving(s)	:	4

Recipe Analysis

Ingredient Energy (kcal) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Carbohydrate (g) Dietary Fibre (g) Sodium (mg) Spaghetti, wholemeal, boiled 313 14 2 0.5 0 59 13.7 12 Chilli sauce, bottle, commercial 34 1 0 0.0 0 7 0.2 343 Broccoli, boiled 28 3 0 0.1 N.A 5 2.9 26 Oil, olive 135 0 15 2.1 0 0 0.0 0 Salt, Pansalt, low sodium 0 0 0 0.0 0 0 0.0 288 Cheese, parmesan 177 15 13 8.2 38 0 0.0 574 Water, plain 0 0 0 0.0 0 0 0.0 0 Ham, lean and fat 123 15 6 2.3 38 1 0.0 1,477 Total (per serving) 202 12 9 3.3 19 18 4.2 680

lOVe,

❤ernice :b