- 400 g penne pasta
- 500 g chard, thick stems removed and leaves thinly sliced
- 3 spring onions, peeled and cut into very thin rounds
- 3 tablespoons butter
- 3 tablespoons all-purpose flour
- 1 ¾ cup milk, 3.5% fat
- 1 ¼ cup grated parmesan cheese
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Photo credit: G. Drakopoulos - Food Styling: T. Webb
For the pasta:
- Boil the penne in a pot full of a generous amount of salted water, according to the directions on the packaging. When ready, reserve a cup of pasta water and drain.
- Toss in some olive oil and keep warm.
For the sauce:
- Wash the chard. There is no need to dry them, simply put them in a large pot over high heat. Cover with lid and cook for about 6 minutes, stirring every so often, until they soften.
- Remove from heat and transfer to a strainer. Press down on the chard with a spatula of a large spoon to remove excess water, or set aside to allow them to cool enough to be handled and take small handfuls and wring between your hands.
- Wipe down the large pot to dry it so that you can use it again. Heat the milk in a small pot over medium heat. Stir until it becomes warm and keep warm.
- Sauté the spring onions and garlic with some butter (if you use butter). Use the large pot and cook over medium to low heat for 6 minutes, stirring often, until softened.
- Add the flour and stir for about 3 minutes. Add the warm milk in a slow stream, whisking continuously to avoid any lumps. Continue whisking for 3-4 minutes while the mixture simmers and until it thickens. Add the chard, salt and pepper. Stir and simmer until they are heated through. Add the ¼ cup grated parmesan and stir. Add the reserved pasta water if necessary to loosen sauce.
- Combine pasta and sauce and serve warm.
Nutrition information per 100 gr.
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.