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Fennel Pasta
This traditional Sicilian dish uses "bucatini", i.e. hollow spaghetti (with a hole "buco").
Ingredients
| 3 tbsp | raisins | 30 g | |
| 3 tbsp | pine nuts [optional] | 22 g | |
| 1/4 cup | olive oil | 65 mL | |
| 1 | onions, finely chopped | 200 g | |
| 1 | fennels, chopped | 360 g | |
| 1/2 tbsp | fennel seeds [optional] | 3 g | |
| 280 g | bucatini, or spaghetti | ||
| 1 | dried chili peppers, minced | 0.4 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.
Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.
Method
To save time, the sauce preparation and pasta cooking steps should be done at the same time.
- In a small cup, soak the raisins in luke-warm water. Set aside.
- Toast the pine nuts (optional) in a small dry skillet over medium heat, shaking the pan occasionally, until lightly browned, just a few minutes.
- Separate the fennel stalks and leaves from the bulb; chop the bulb and discard the stalks. Keep a few feathery leaves, mince them and set aside for decoration.
- Pour the olive oil in a large saucepan over medium-low heat; a minute later add the onion, fennel bulb, and fennel seeds (optional). Cook, stirring occasionally, until the onion and fennel are softened, 5-10 min; add some salt and pepper.
- Meanwhile, cook the pasta in a large pot of salted boiling water.
- Drain the pasta, pour into the saucepan and stir quickly. Add the raisins, pine nuts and minced chili pepper, then cook over medium heat for 2-3 min, with occasional stirring. Sprinkle the reserved feathery leaves over the pasta, adjust the seasoning and serve immediately in the warmed dishes.
Nutrition Facts Table
per 1 serving (290 g)
|
Amount % Daily Value |
|
Calories 410 |
|
Fat 12 g 18 % |
|
Saturated
1.6 g
8 % |
|
Cholesterol 0 mg |
|
Sodium 210 mg 9 % |
|
Carbohydrate 66 g 22 % |
|
Fibre 5 g 21 % |
|
Sugars 7 g |
|
Net Carbs 61 g |
|
Protein 10 g |
|
Vitamin A 1 % |
|
Vitamin C 14 % |
|
Calcium 4 % |
|
Iron 11 % |
Claims
This recipe is :- Diet-related health claims :
- Heart-healthy
- Excellent source of :
- Manganese, Selenium
- Good source of :
- Fibre, Folacin, Magnesium, Potassium, Vitamin E
- Source of :
- Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K, Zinc
- Low :
- Saturated Fat
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 3 ½ |
| Fruits | ½ |
| Vegetables | 1 ½ |
| Fats | 2 ½ |
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