EatSmarter exclusive recipe

Ribbon Pasta with Fennel and Caper Sauce

and Grated Cheese
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Ribbon Pasta with Fennel and Caper Sauce

Ribbon Pasta with Fennel and Caper Sauce - Once again it shows: Pasta tastes great even without meat!

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
543
calories
Calories

Healthy, because

Even smarter

Nutritional values

Noodles and fennel are responsible here for a good portion of dietary fibre. In addition, the essential oils of the spicy vegetables are suitable for soothing an upset stomach, and they are really good for colds.

If you do not tolerate soy products well, use cooking cream (15%) or low-fat crème fraîche instead, which you stir 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 leaves, 250 grams)
2 canned Anchovy
1 tablespoon Caper (from a jar)
salt
1 tablespoon vegetable oil
6 ounces Pasta (such as pappardelle/wide ribbon pasta)
½ cup Vegetable broth
½ cup Soy creamer
1 piece Grana Padano cheese (or Parmesan, about 20 grams)
½ lemon
How healthy are the main ingredients?
PastaFennel bulbsaltlemon
Preparation

Kitchen utensils

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

Preparation steps

1.
Ribbon Pasta with Fennel and Caper Sauce preparation step 1

Rinse, trim and set aside the fennel leaves. Cut bulb into 6 thick pieces, then cut crosswise into thin strips.

2.
Ribbon Pasta with Fennel and Caper Sauce preparation step 2

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

3.
Ribbon Pasta with Fennel and Caper Sauce preparation step 3

Put capers in a tea strainer, rinse and drain. Bring a large pot of salted water to a boil.

4.
Ribbon Pasta with Fennel and Caper Sauce preparation step 4

Meanwhile, heat oil in a deep skillet and sauté the fennel pieces over medium heat, stirring for 2 minutes. Cook the pasta according to package directions in boiling salted water until al dente.

5.
Ribbon Pasta with Fennel and Caper Sauce preparation step 5

Stir anchovies, broth and soy creamer into the fennel, return to a boil and simmer, uncovered, 6-8 minutes over medium heat.

6.
Ribbon Pasta with Fennel and Caper Sauce preparation step 6

Meanwhile, finely grate the cheese and squeeze half a lemon. Shake fennel leaves dry and chop coarsely.

7.
Ribbon Pasta with Fennel and Caper Sauce preparation step 7

Stir the cheese and capers into the sauce. Season with salt, pepper and 1-2 tablespoons lemon juice. Sprinkle with fennel leaves. Drain pasta and serve with the fennel and caper sauce.