Healthy_Food_Guide_UK_-_January_2020

JANUARY 2020 HEALTHY FOOD GUIDE 71

NUTRITION

PASTATYPE

RAW

WEIGHT*

(g)

KCAL PROTEIN(g) FAT(g) CARBS(g) FIBRE (g)

Fresh egg

(white)^90258 10.4 2.6^473

Fresh egg

(wholegrain)^90278 13.9^442 9.5

Dried

(white)^70241 8.7^148 1.7

Dried

(wholegrain)^702399 1.8^437

Dried 50/50

(white/wholegrain)^70240 7.8 1.3^475

*Dried uncooked pasta weighs slightly less than fresh,
but the quantities on your plate will be roughly the same.

PAPPARDELLE

suits heavy

mushroom and

stroganoff-style

sauces

Choose
the best
sauce for
the shape
Certain sauces
and pasta
pairings
naturally work
well together.
Here are my
favourite
combos...

BUCATINI

is great with a

thicker ragu

CANNELLONI

is often stuffed

or rolled

around a

filling before

being baked

FARFALLE

is an excellent

choice for

cold salads

FUSILLI

suits coarse

sauces with

chunks of

meat or fish

LASAGNE

works best

layered with a

vegetable or

meat-based

sauce

TAGLIATELLE

is a traditional

choice for

bolognese

sauce or fresh

basil pesto

SPAGHETTI

suits loose

sauces such as

tomato or a

light vongole

CONCHIGLIE

go well with

heavier sauces

made with

chopped

tomatoes or

anchovies

• they’re also
  good for pasta
  bakes

RIGATONI

is perfect for a

tomato and

mozzarella

pasta bake or

served with

a chunky

vegetable

sauce

RAVIOLI

is folded over

a filling to

make little

parcels

PENNE

works best

with thicker

tomato or

vegetable

sauces that

stick to the

LINGUINI

goes with

seafood

sauces or light

bolognese

Is it necessary to salt

the cooking water?

There’s no technical

reason to salt your

water – it just increases

the boiling temperature

(so it takes longer to get

your pot to boil and the

pasta cooks at a slightly

higher temperature).

Traditional recipes use

36g salt per 5.7 litres

water to cook 450g

dried pasta simply for

taste, adding around

0.5g salt per serving.