Noodles with Broccoli-Hazelnut Sauce

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Average: 4.7 (3 votes)
(3 votes)
Noodles with Broccoli-Hazelnut Sauce
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
380
calories
Calories

Healthy, because

Even smarter

Nutritional values

Noodles are a great source of fiber, and they are a satiating meal when paired with the broccoli and hazlenut sauce. Broccoli provides plenty of nutrients and the hazlenuts provide plenty of fats, making this meal well rounded and delicious! 

If you want more protein, you can add some grilled chicken, and if you want to substitute other nuts, pine nuts would work well in this sauce. 

1 serving contains
(Percentage of daily recommendation)
Calorie380 cal.(18 %)
Protein16 g(16 %)
Fat12 g(10 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage12.3 g(41 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.5 mg(36 %)
Folate77 μg(26 %)
Pantothenic acid1.9 mg(32 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C96 mg(101 %)
Potassium640 mg(16 %)
Calcium99 mg(10 %)
Magnesium122 mg(41 %)
Iron4.1 mg(27 %)
Iodine18 μg(9 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3.5 g
Uric acid142 mg
Cholesterol13 mg

Ingredients

for
4
Ingredients
3 Tbsps sliced Hazelnuts
14 ozs Broccoli
salt
1 shallot
1 garlic clove
1 tsp Cultured butter
2 Tbsps dry white wine
½ cup vegetable stock
peppers
1 Tbsp lemon juice
Nutmeg
10 ozs Whole Wheat Spaghetti
5 Tbsps Heavy cream
How healthy are the main ingredients?
Broccolisaltshallotgarlic cloveNutmeg

Preparation steps

1.

Toast the hazelnuts in a non-stick frying pan until golden brown and then put on a plate and cool.

2.

Rinse, trim and divide the broccoli into florets. Cut the stalk into thin slices. Blanch the broccoli florets in boiling salted water for 2-3 minutes until al dente, rinse with cold water and drain well.

3.

Peel the shallot and garlic and chop finely.

4.

Heat the butter in a pan. Sauté the garlic and shallot. Add the broccoli stalk slices and sauté, deglaze with white wine and vegetable stock. Add half the broccoli, season with salt, pepper, lemon juice and a pinch of nutmeg and cook until soft.

5.

Meanwhile, cook the spaghetti according to the package directions until al dente.

6.

Puree the broccoli mixture, pour in the cream and bring to a boil. Add the remaining broccoli florets and half the hazelnuts and heat in the broccoli sauce.

7.

To serve, transfer the spaghetti to a warm plate, cover with the broccoli sauce and sprinkle with the remaining hazelnuts.