February 25, 2009 by missmegany
I had some people over for a Transition Southampton meeting on Wednesday, so Mac made a quick and easy dinner that we could have before or after. They left around 7:30, and dinner was just about finished.
Mac made a super easy pasta dish with olive oil, garlic, chili flakes and roasted broccoli. It’s almost not worth writing instructions because it was so easy. But I will anyway.
Roasted Broccoli with chili and garlic pasta – serves 4
– Cut the broccoli into florets. Save the main stalk for a day when it would be better used. (in a stock, or in a hot pot or something else)
– Put broccoli into a large roasting pan so they aren’t piled on top of each other.
– Cover with a few T of veg oil. Cook in oven at about 180C for 20-25 min. The broccoli will brown a bit, but shouldn’t burn. I would stir once halfway through.
– Thinly slice garlic
– Heat 1 T olive oil on low heat. Add a shake of chili flakes and garlic.
– Cook slowly so that garlic becomes golden but doesn’t brown.
– Cook pasta according to directions
– Drain pasta and add to pan with oil. Stir to coat. Serve with broccoli on top.
(O) One large bunch of broccoli
(O) Pasta – 84p (this is both organic and fair trade from the local Fair Trade shop)
olive oil – 10p
(O) 2 cloves garlic – 15p
4T veg oil – 8p
chili flakes – 2p
Breakfast: Megan: (19p) Half a slice of bread (O) and a glass of water before I went running, then a bowl of Oatmeal (O) (I ran out of raisins) 8p + 7p, cup of tea 4p
Mac: Toast (O) w/ marmite & butter (O) : 15p + 4p (19p)
At work: Mac: 2 cups tea (O) (6p), Megan: 1 cups of tea (O) (4p)
Lunch: (44p) lentil and swede mixed in with the last of the curry
I had half a cookie when I got home (3p) and a cup of green tea (O) (4p)
Dinner: 50p pasta with broccoli (O) , garlic (O) and chili flakes (29p) plus 1 1/4 slice of bread with butter (22p)
So I put all this information into http://www.nutritiondata.com and it told me that for what we ate this day, it is just about complete proteins for the day (99–anything over 100 should be a complete protein) and we’ve had 117% of the daily recommended amount of protein. (probably a bit less for Mac, because he’s a guy)
Not bad. However, it’s apparently not very nutritionally balanced–it got a “completeness score” of 53. . . . we need more vitamins and minerals, apparently.
It did say that day only gave us 1538 calories. Oops. That’s quite a big chunk less than I think it should be… I was always told 2,000 for women.
The money total for today is: Megan: 2.00, Mac: 1.95