Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Creamy Zucchini Penne
Peel the garlic and chop finely. Finely grate the Parmesan.
Trim scallions, rinse and cut into thin rings. Trim zucchini, rinse and cut into thin slices.
Cook penne according to package directions in plenty of boiling salted water until al dente.
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.
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.
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.
Combine penne and vegetables in a bowl and mix well. Sprinkle with Parmesan and serve.
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
Healthy, because
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.
Even smarter
Serve a glass of freshly squeezed orange juice with your meal - the vitamin C it contains improves iron absorption.