Wilted into pasta or risotto
"Wilted" in this context refers to the technique of quickly cooking leafy greens (like spinach, kale, or Swiss chard) in a hot pan until they just soften, then tossing them into pasta or risotto. The dish is a staple of Italian home cooking, where it's a simple way to add vegetables and color to a starchy base.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the pasta or rice, with a significant boost of fiber, vitamins, and minerals from the wilted greens. A typical serving provides a balanced mix of energy and nutrients, with a calorie range that depends heavily on the amount of added oil, cheese, or cream.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 9 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin K | 180 mcg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 15 mg |
| Folate | 120 mcg |
| Iron | 3.5 mg |
| Potassium | 450 mg |
| Magnesium | 60 mg |
| Calcium | 120 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
The technique of "wilting" is a perfect example of Italian cucina povera (peasant cooking), transforming humble, abundant greens into a flavorful component of a hearty meal. Nutritionally, the quick cooking helps preserve the water-soluble vitamins in the greens that might be lost with longer boiling.
