Of which 8.4 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (vegetables) · Calcium (fresh cheese)
Allergens gluten, milk
Creamy vegetable pasta
Zucchini, broccoli and peas in a light fresh cheese (queijo fresco) sauce, with no heavy cream.
Ingredients
- 320 g (11½ oz) pasta (fusilli), uncooked
- 200 g (7 oz) zucchini, diced
- 200 g (7 oz) small broccoli florets
- 100 g (3½ oz) peas
- 1 onion (100 g / 3½ oz)
- 2 cloves garlic (6 g)
- 100 g (3½ oz) low-fat fresh cheese (queijo fresco)
- 100 ml (½ cup) reduced-fat milk
- 1 tbsp olive oil (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cook the pasta in boiling salted water and drain.
- Heat the olive oil in a saucepan. Sauté the onion and garlic for 4 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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