This recipe has Fiber as 77.3% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.0% of RDA
• Calories: 37.6% of RDA
• Carbs: 49.8% of RDA
• Fat (total lipid): 28.1% of RDA
• Fiber: 77.3% of RDA
• Fructose: 3.9% of RDA
• Protein: 13.7% of RDA
• Sodium: 3.9% of RDA
• Sugar: 15.0% of RDA
• Vitamin A (IU): 49.9% of RDA
• Vitamin B6: 24.2% of RDA
• Vitamin C: 29.6% of RDA
• Iron: 0.9% of RDA
• Magnesium: 59.2% of RDA
• Manganese: 20.3% of RDA
• Niacin: 27.9% of RDA
• Potassium: 20.7% of RDA
• Zinc: 22.9% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Cook pasta according to the directions on the packaging.
2.
While pasta is cooking, heat a large skillet over medium-high heat.
3.
Coat the bottom with olive oil and add the asparagus, red onion, peas, diced tomatoes, and sliced zucchini.
4.
Cook until just softened but not too soft, ~4-5 minutes. You still want a little bit of crunch to the asparagus and you don't want the zucchini to be mushy.
5.
Once the pasta is done, drain and rinse under cold water to shock it.
6.
In a large bowl, add the cooked and cooled pasta, and all ingredients from the skillet. Mix well.
7.
Add the Italian seasoning, olive oil, and squeeze fresh lemon juice over pasta salad and mix well.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free fusilli (dry) for fusilli (dry).
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free fusilli (dry) for fusilli (dry).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 752
Protein 15.5 g
Carbohydrates 137 g
Iron 0.17 mg
Fiber 21.7 g
Calcium 19.6 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.
