EatSmarter exclusive recipe

Macaroni with Fennel

and Anchovies
4
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Macaroni with Fennel

Macaroni with Fennel - Even if no sun in sight, this pasta tastes like summer!

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
503
calories
Calories

Healthy, because

Even smarter

Nutritional values

The borrowings from Sicilian cuisine provide a lot of fitness: fennel, lemon, anchovies and pine nuts are full of useful nutrients such as vitamins B and C and also supply essential oils plus beneficial fatty acids.

If you get fennel with fresh greens, all the better: wash it just before serving, shake it dry and sprinkle it over the pasta.

1 serving contains
(Percentage of daily recommendation)
Calorie503 kcal(24 %)
Protein21 g(21 %)
Fat12 g(10 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A0.1 mg(13 %)
Vitamin D4 μg(20 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.4 mg(29 %)
Folate94 μg(31 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C27 mg(28 %)
Potassium1,159 mg(29 %)
Calcium142 mg(14 %)
Magnesium117 mg(39 %)
Iron3.5 mg(23 %)
Iodine8 μg(4 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.8 g
Uric acid112 mg
Cholesterol3 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 large onion (70 grams)
2 garlic
2 Fennel bulb (250 grams each)
6 canned Anchovy fillet (in brine; 40 grams drained)
1 tablespoon olive oil
1 teaspoon fennel seeds
½ cup Vegetable broth
6 ounces short macaroni
salt
1 lemon
1 ounce Pine nuts
peppers
How healthy are the main ingredients?
oniongarlicFennel bulbolive oilsaltlemon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Paper towel, 1 Tablespoon, 1 shallow Pot (with lid), 1 Teaspoon, 1 Wooden spoon, 1 Measuring cups, 1 large Pot, 1 Zester, 1 Citrus juicer, 1 Skillet, 1 Sieve

Preparation steps

1.
Macaroni with Fennel preparation step 1

Peel the onion and garlic. Cut onion in half and dice finely. Cut garlic into thin slices.

2.
Macaroni with Fennel preparation step 2

Rinse, trim and cut the fennel bulbs into slices, then cut into 1 cm (approximately 1/2 inch) cubes.

3.
Macaroni with Fennel preparation step 3

Rinse anchovy fillets, pat dry and cut into 1 cm (approximately 1/2-inch) wide pieces.

4.
Macaroni with Fennel preparation step 4

Heat the olive oil in a shallow pot. Add onion, garlic and fennel and sauté over low heat for 2-3 minutes.

5.
Macaroni with Fennel preparation step 5

Add anchovy pieces and cook covered for another 5 minutes on low heat.

6.
Macaroni with Fennel preparation step 6

Add fennel and cook briefly. Pour in broth and cook covered over medium heat for 8-10 minutes.

7.
Macaroni with Fennel preparation step 7

Meanwhile, cook macaroni according to package directions in plenty of boiling salted water until al dente.

8.
Macaroni with Fennel preparation step 8

While the pasta is cooking, rinse lemon in hot water, wipe dry and remove the peel with a zester in fine strips. Cut lemon in half and squeeze.

9.
Macaroni with Fennel preparation step 9

Toast pine nuts until golden brown in a skillet over medium heat. Add to fennel with half the lemon peel and bring to a boil again.

10.
Macaroni with Fennel preparation step 10

Season fennel with pepper and lemon juice to taste. Drain macaroni and mix with fennel. Sprinkle with remaining lemon peel and serve.