Penne with Zucchini and Capers
Penne with Zucchini and Capers - Chopped anchovy fillets in the sauce add a special twist
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.
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 33.5 μg | (56 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 863 mg | (22 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 2 Zucchini (400 grams)
- 1 bunch Basil
- 2 onions
- 1 garlic clove
- 1 oz Caper (from a jar)
- 1 Anchovy fillet
- 1 Organic orange
- 6 ozs Penne (preferably whole-grain)
- salt
- 2 Tbsps olive oil
- Sea salt
- peppers
- ½ cup white wine (or vegetable broth)
Kitchen utensils
Preparation steps
Rinse zucchini, wipe dry, trim and cut into 1/2 cm (approximately 1/4 inch) cubes.
Rinse basil, shake dry, pluck leaves and very coarsely chop. Peel the onions and garlic and chop finely.
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.
Cook pasta according to package directions in plenty of boiling salted water until al dente.
Meanwhile, heat oil in a skillet. Add zucchini and sauté over high heat. Season with sea salt and pepper.
Add onions and garlic and fry for 1 minute.
Add orange juice, white wine, chopped capers, anchovy and orange zest. Cook 3-4 minutes over medium heat.
Drain the pasta in a sieve and toss with the basil in the sauce. Season with sea salt and plenty of freshly ground pepper.
