Buck wheat pancake/Grilled tomato/Finger salad/Butter chicken/sauteed beans/Kidney beans gravy/Grilled fish /egg

Serve Day: Day 1

Nutrition Facts

Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories 387.0
Total Fat 28.9 g
Saturated Fat 14.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 11.1 g
Cholesterol 185.7 mg
Sodium 424.7 mg
Potassium 375.1 mg
Total Carbohydrate 13.9 g
Dietary Fiber 1.5 g
Sugars 2.2 g
Protein 18.4 g
Vitamin A 24.8 %
Vitamin B-12 16.3 %
Vitamin B-6 8.1 %
Vitamin C 12.9 %
Vitamin D 34.0 %
Vitamin E 12.2 %
Calcium 8.5 %
Copper 14.0 %
Folate 3.2 %
Iron 17.0 %
Magnesium 10.6 %
Manganese 9.6 %
Niacin 15.7 %
Pantothenic Acid 4.8 %
Phosphorus 20.2 %
Riboflavin 8.9 %
Selenium 42.3 %
Thiamin 8.4 %
Zinc 7.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Step 1:

In a large pot of salted boiling water, cook the penne until al dente. Drain, reserving 1/2 cup of the pasta water.

Step 2:

Meanwhile, in a large, deep skillet, heat 2 tablespoons of the olive oil until shimmering. Season the swordfish with salt and pepper, add half to the skillet and cook over high heat until lightly browned and barely cooked through, about 2 minutes. Transfer to a large plate; repeat with 1 tablespoon of the olive oil and the remaining swordfish.

Step 3:

Add the remaining 1 tablespoon of olive oil to the skillet. Add the onion and garlic and cook over low heat until softened, about 5 minutes. Add the wine and simmer over moderately high heat until almost evaporated, about 3 minutes. Stir in the lemon zest and juice, penne and the reserved pasta water. Fold in the swordfish and the parsley, season with salt and pepper and serve.

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