EatSmarter exclusive recipe

Penne with Zucchini and Capers

in Orange-Basil Sauce
4.22222
Average: 4.2 (9 votes)
(9 votes)
Penne with Zucchini and Capers

Penne with Zucchini and Capers - Chopped anchovy fillets in the sauce add a special twist

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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
476
calories
Calories

Healthy, because

Even smarter

Nutritional values

The good folic acid content is particularly interesting for pregnant women who have an increased need for it. It is vital for every cell, especially those that reproduce quickly, such as red blood cells or cells of the inner intestinal wall. It is also important for metabolism, iron utilization and the nervous system.

Variation: Replace 1 courgette with 1 eggplant (approx. 200 g). The purple vegetable goes perfectly with this Sicilian pasta and provides anthocyanins, which are said to improve the visual process and have antioxidant, anti-inflammatory and vascular-protective effects.

1 serving contains
(Percentage of daily recommendation)
Calorie476 kcal(23 %)
Protein17 g(17 %)
Fat13 g(11 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate107 μg(36 %)
Pantothenic acid1 mg(17 %)
Biotin8 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium863 mg(22 %)
Calcium162 mg(16 %)
Magnesium166 mg(55 %)
Iron7.5 mg(50 %)
Iodine13 μg(7 %)
Zinc3.4 mg(43 %)
Saturated fatty acids2 g
Uric acid142 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 zucchini (400 grams)
1 bunch Basil
2 onions
1 garlic
1 ounce Caper (from a jar)
1 Anchovy fillet
1 Organic orange
6 ounces Penne (preferably whole-grain)
salt
2 tablespoons olive oil
Sea salt
peppers
½ cup white wine (or vegetable broth)
How healthy are the main ingredients?
zucchiniBasiloniongarlicsaltolive oil
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine grater, 1 Sieve, 1 Citrus juicer

Preparation steps

1.
Penne with Zucchini and Capers preparation step 1

Rinse zucchini, wipe dry, trim and cut into 1/2 cm (approximately 1/4 inch) cubes.

2.
Penne with Zucchini and Capers preparation step 2

Rinse basil, shake dry, pluck leaves and very coarsely chop. Peel the onions and garlic and chop finely.

3.
Penne with Zucchini and Capers preparation step 3

Chop capers and anchovy fillet finely together. Rinse orange in hot water, wipe dry and finely grate zest. Cut orange in half and squeeze juice.

4.
Penne with Zucchini and Capers preparation step 4

Cook pasta according to package directions in plenty of boiling salted water until al dente.

5.
Penne with Zucchini and Capers preparation step 5

Meanwhile, heat oil in a skillet. Add zucchini and sauté over high heat. Season with sea salt and pepper.

6.
Penne with Zucchini and Capers preparation step 6

Add onions and garlic and fry for 1 minute.

7.
Penne with Zucchini and Capers preparation step 7

Add orange juice, white wine, chopped capers, anchovy and orange zest. Cook 3-4 minutes over medium heat.

8.
Penne with Zucchini and Capers preparation step 8

Drain the pasta in a sieve and toss with the basil in the sauce. Season with sea salt and plenty of freshly ground pepper.