1. PASTA

2. PASTA INGREDIENTS: 2 cups pasta
2 tbsp olive oil (adjust to suit your taste).
1 large onion
2 chopped carrots
¼ to ½ cup green peas
¼ cup chopped capsicum / bell pepper
¾ to 1 cup chopped tomatoes mashed or pureed ( do not use very sour tomatoes)
Salt as needed
½ tsp red chili powder
½ tsp garam masala or pav bhaji masala or any other masala powder
½ tsp kasuri methi
Cream as needed

3. PREPARATION
In a large pot bring 6 cups of water to a boil add salt, pasta and cook till al dente.
Drain off to a colander and rinse in cold water set aside.

4. METHOD
Heat half of the oil mentioned in a pan add cumin when they begin to splutter and garlic and fry till it begins to smell good.
Add onions and fry until they turn pink.
Add chopped veggies and fry for about 2 minutes.
Mash the tomatoes well and add it to the pan along with salt.

5. 5) Cook until the tomatoes turn soft and blend well with veggies the raw smell of tomatoes should disappear.
6) Add kasuri methi, red chili powder and masala powder.
7) Stir well and fry for a minute switch off the stove if using cream add now and stir.
8) Add cooked pasta and the left over oil toss well adjust salt as needed. Add coriander leaves.

6. NUTRITION VALUE OF PASTA
CALORIES: 400
FAT: 10gm
SATURATED FAT: 1gm
UNSATURATED FAT: 8gm
TRANS FAT: 1gm
CARBOHYDRATES: 65gm
SUGAR: 6gm
SODIUM: 800mg
FIBER: 6gm
PROTEIN: 10gm

7. BENEFITS OF PASTA
Pasta is a perfect foundation for healthy, nutritious and satisfying meals: pasta is generally eaten with nutrient-dense food partners, such
as fiber-filled vegetables and beans, heart healthy fish and monounsaturated oils, antioxidant-rich tomato sauce and protein-packed chesses, poultry and learn meats.

8. SUSTAINED ENERGY
Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles. Pasta is an excellent source of complex carbohydrates, which provide a slow release of energy. Unlike simple sugar that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.

9. LOW SODIUM AND CHOLESTEROL-FREE
Pasta is very low in sodium and cholesterol-free. Per cup, enriched varieties provide a good sourced of several essential nutrients, including iron and several essential nutrients, including iron and several B- vitamins. Whole wheat pasta can provided up to 25% of daily fiber requirements in every one cup portion.

10. FOLIC ACID
Enriched pasta is fortified with folic acid-essential for women of child-bearing age. FDA regulations require enriched grain products to contain this important vitamin.
A serving of dry
Pasta supplies the equivalent of roughly 100 microrganisms of folic acid, or 25% of the recommended daily intake.

11. BALANCED DIET
Pasta is part of a well-balanced diet. Current dietary guidance calls for up to 65% of daily calories to come from carbohydrates, such as pasta.

12. LOW GI
Pasta has a low glycemic index (GI) so it does not cause blood glucose levels to rise quickly. Blood glucose in sometimes referred to as blood “sugar”.

13. HOW PASTA FITS INTO A HEALTHY DIET
Pasta makes the perfect delivery system for the healthy foods you should have each day. Pair pasta with a variety of nutrient-dense foods and create meals that you can feel good about. Notorious and delicious “pasta partners” include:
Fiber-filled vegetables and beans.
Heart-healthy fish and vegetables oils.
Antioxidant-rich tomato sauce.
Protein-packed chesses and lean meats.

14. CARBOHYDRATES
Ever wonder why it’s a tradition for athletes to eat pasta before a big race or event?
Carbohydrates such as pasta provide glucose, the crucial fuel for your brain and muscles. Pasta is an excellent source of complex carbohydrates. Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.

15. WEIGHT LOSS
Pasta is fat-free, low sodium food that can fit right in with your weight loss plan. One cup of cooked pasta contains just 200 calories, in addition to valuable vitamins and minerals. It also fills you up so you don’t feel hungry while trying to lose weight.
Pasta has a low glycemic index
(GI) so it does not cause sugar in the blood to rise quickly. The GI measures how rapidly a carbohydrates triggers a rise in blood sugar the higher the number, the greater the blood sugar response. A low GI means a slower rate of digestion, which can help with appetite control.
Glycemic index chart:
Low GI Medium GI High GI
< >70

16. GLUTEN
Gluten is a protein found in wheat and related grains in the wheat family like barley, rye, spelt, faro and bulgur. Foods made from wheat such as breads, cereals and pasta, contain gluten. Gluten helps pasta maintain its many shapes and gives it the slightly chewy texture.
Most of people enjoy products that contains gluten without any side effects. A small group of people may have a gluten introlerance or allergy. For those individuals who have been diagnosed by a doctor with a gluten sensitivity, there are numerous gluten sensitivity, there are numerous gluten-free pasta options that allow them to enjoy a wide variety of pasta dishes.
Individual who do not have gluten sensitivities derives no nutritional benfit from eating gluten-free pasta and will find that traditional enriched pastas provide good nutrients value, such as iron, folic acid and other B vitamins.

17. Thank You

18. Made By : Rohan Umat
Class : XI – K
Roll No : 26