Pasta with squid, zucchini and pepperoncini
(Percentage of daily recommendation)
| Calorie | 626 cal. | (30 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 673 mg | (17 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 Squid tentacles
- 2 scallions
- 2 baby Zucchini
- 1 mild, red Pepperoncini
- 2 garlic cloves
- 500 grams Spaghetti
- salt
- 5 Tbsps olive oil
- 1 lemon (juiced)
- ½ tsp Ras el hanout
Preparation steps
Rinse squid, pat dry and cut into cubes. Score the insides in a diamond pattern and cut into about 2-3 cm wide strips (approximately 1 inch). Rinse and dry scallions, quarter lengthwise and then cut into 3-4 cm (approximatley 1/2 inch) pieces. Rinse zucchini, trim ends and cut lengthwise into thin slices. Rinse pepperoncini and halve, remove seeds and ribs, chop. Peel garlic and cut into thin slices.
Cook pasta in boiling salted water until al dente.
Heat 2 tablespoons of oil in a pan and saute garlic for 2-3 minutes or until light brown and crispy. Drain on paper towels. Heat 1-2 tablespoons of oil in the same pan and saute scallions on low heat. Add zucchini and saute for 2-3 minutes. Drizzle with a little lemon juice and season with salt.
In another pan, heat remaining oil and saute pepperoncini briefly. Add squid and saute for about 1-2 minutes. Season with salt, lemon juice and Ras el Hanout.
Drain pasta and toss with zucchini and squid.
Arrange on plates and serve garnished with garlic.