EatSmarter exclusive recipe

Creamy Zucchini Penne

with Parmesan Cheese
4.26316
Average: 4.3 (19 votes)
(19 votes)
Creamy Zucchini Penne

Creamy Zucchini Penne - Vegetarian pasta makes a fully satisfying meal

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Health Score:
Health Score
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
556
calories
Calories

Healthy, because

Even smarter

Nutritional values

This gentle pasta creation, which also goes down well with children, proves that the iron reservoirs can be filled completely without meat. One portion of zucchini pasta contributes one third of the daily iron requirement and thus reduces the risk of deficiency symptoms, which can manifest themselves as tiredness or lack of concentration, among other things.

Serve a glass of freshly squeezed orange juice with your meal - the vitamin C it contains improves iron absorption.

1 serving contains
(Percentage of daily recommendation)
Calorie556 kcal(26 %)
Protein20 g(20 %)
Fat17 g(15 %)
Carbohydrates76 g(51 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.3 μg(7 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate98 μg(33 %)
Pantothenic acid1.3 mg(22 %)
Biotin15 μg(33 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C20 mg(21 %)
Potassium524 mg(13 %)
Calcium236 mg(24 %)
Magnesium93 mg(31 %)
Iron5.2 mg(35 %)
Iodine10 μg(5 %)
Zinc3.3 mg(41 %)
Saturated fatty acids5.6 g
Uric acid93 mg
Cholesterol288 mg
Development of this recipe:

Ingredients

for
4
Ingredients
3
1 piece
Parmesan cheese (30 grams)
6
2
Zucchini (250 grams each)
14 ounces
2 tablespoons
4
very fresh Eggs (medium)
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Fine grater, 1 Tablespoon, 1 large Non-stick pan, 1 Wooden spoon, 1 large Pot, 1 Bowl, 1 Whisk, 1 Sieve, 1 Measuring cups

Preparation steps

1.
Creamy Zucchini Penne preparation step 1

Peel the garlic and chop finely. Finely grate the Parmesan.

2.
Creamy Zucchini Penne preparation step 2

Trim scallions, rinse and cut into thin rings. Trim zucchini, rinse and cut into thin slices.

3.
Creamy Zucchini Penne preparation step 3

Cook penne according to package directions in plenty of boiling salted water until al dente.

4.
Creamy Zucchini Penne preparation step 4

Meanwhile, heat oil in a large non-stick pan. Add garlic, zucchini and scallions and cook until soft over medium heat, stirring, 4-5 minutes.

5.
Creamy Zucchini Penne preparation step 5

Separate the eggs and place the yolks in a bowl (save whites for another use). Add creme fraiche, season with salt and pepper and stir until smooth with a whisk.

6.
Creamy Zucchini Penne preparation step 6

Drain the penne in a sieve, taking care to collect 50 ml (approximately 3 1/2 tablespoons) of cooking water. Stir cooking water into the egg yolk mixture and pour over zucchini. Continue to cook for 1-2 minutes.

7.
Creamy Zucchini Penne preparation step 7

Combine penne and vegetables in a bowl and mix well. Sprinkle with Parmesan and serve.