Macaroni with Fennel
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.
(Percentage of daily recommendation)
|Calorie||503 cal.||(24 %)|
|Protein||21 g||(21 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||75 g||(50 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10.5 g||(35 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||4 μg||(20 %)|
|Vitamin E||2.2 mg||(18 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||10.7 mg||(89 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||94 μg||(31 %)|
|Pantothenic acid||0.5 mg||(8 %)|
|Biotin||4.5 μg||(10 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||27 mg||(28 %)|
|Potassium||1,159 mg||(29 %)|
|Calcium||142 mg||(14 %)|
|Magnesium||117 mg||(39 %)|
|Iron||3.5 mg||(23 %)|
|Iodine||8 μg||(4 %)|
|Zinc||2.5 mg||(31 %)|
|Saturated fatty acids||1.8 g|
|Uric acid||112 mg|
Peel the onion and garlic. Cut onion in half and dice finely. Cut garlic into thin slices.
Rinse, trim and cut the fennel bulbs into slices, then cut into 1 cm (approximately 1/2 inch) cubes.
Rinse anchovy fillets, pat dry and cut into 1 cm (approximately 1/2-inch) wide pieces.
Heat the olive oil in a shallow pot. Add onion, garlic and fennel and sauté over low heat for 2-3 minutes.
Add anchovy pieces and cook covered for another 5 minutes on low heat.
Add fennel and cook briefly. Pour in broth and cook covered over medium heat for 8-10 minutes.
Meanwhile, cook macaroni according to package directions in plenty of boiling salted water until al dente.
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.
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.
Season fennel with pepper and lemon juice to taste. Drain macaroni and mix with fennel. Sprinkle with remaining lemon peel and serve.