EatSmarter exclusive recipe

Pasta Sauce with Fennel, and Capers

5
Average: 5 (3 votes)
(3 votes)
Pasta Sauce with Fennel, and Capers

Pasta Sauce with Fennel, and Capers - Delicious proof of how good pasta sauce can be!

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
543
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fennel contains vitamin C and iron. Because of its essential oils (e.g. fenchon and anethole), this crunchy vegetable is especially beneficial for gastrointestinal issues or colds.

If you do not like or tolerate soy products, you can use low-fat crème fraîche instead of the soy cream and stir it smooth with a little low-fat milk.

1 serving contains
(Percentage of daily recommendation)
Calorie543 kcal(26 %)
Protein19 g(19 %)
Fat20 g(17 %)
Carbohydrates67 g(45 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A1 mg(125 %)
Vitamin D0.6 μg(3 %)
Vitamin E9.4 mg(78 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.2 mg(14 %)
Folate98 μg(33 %)
Pantothenic acid0.7 mg(12 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C61 mg(64 %)
Potassium591 mg(15 %)
Calcium296 mg(30 %)
Magnesium114 mg(38 %)
Iron4.5 mg(30 %)
Iodine13 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids4.4 g
Uric acid93 mg
Cholesterol9 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Fennel bulb (with fronds attached, about 9 ounces)
2 Anchovy (from a jar)
1 tablespoon Caper (from a jar)
salt
1 tablespoon olive oil
3 ounces Vegetable broth
4 ounces Soy creamer
1 ounce Grana Padano cheese (or Parmesan)
½ lemon
peppers
For serving
6 ounces cooked Pasta (such as pappardelle)
How healthy are the main ingredients?
Fennel bulbsaltolive oillemonPasta
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Tablespoon, 1 small Sieve, 1 Paper towel, 1 large Skillet, 1 Wooden spoon, 1 Measuring cups, 1 Fine grater, 1 Citrus juicer

Preparation steps

1.
Pasta Sauce with Fennel, and Capers preparation step 1

Separate fennel fronds, rinse and drain. Rinse and cut bulb into fine strips. 

2.
Pasta Sauce with Fennel, and Capers preparation step 2

Rinse anchovies under cold water, pat dry with paper towels and chop finely.

3.
Pasta Sauce with Fennel, and Capers preparation step 3

Put capers in a small sieve, rinse with cold water and drain.

4.
Pasta Sauce with Fennel, and Capers preparation step 4

Heat oil in a large skillet and sauté the fennel over medium heat, stirring often, for 2 minutes.

5.
Pasta Sauce with Fennel, and Capers preparation step 5

Add anchovies, broth and soy creamer to skillet. Stir, bring to a boil and simmer over medium heat for 6-8 minutes.

6.
Pasta Sauce with Fennel, and Capers preparation step 6

Meanwhile, finely grate the cheese and squeeze half a lemon. Chop fennel fronds.

7.
Pasta Sauce with Fennel, and Capers preparation step 7

Stir the cheese and capers into the sauce. Season with salt, pepper and 1-2 tablespoons lemon juice. Before serving with pasta, sprinkle with fennel leaves.