Fennel Pasta

1 Reviews
100% would make this recipe again

This traditional Sicilian dish uses "bucatini", i.e. hollow spaghetti (with a hole "buco").

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Preparation : 20 min Cooking : 15 min
410 calories/serving

Ingredients

3 tbsp raisins 1.1 oz
3 tbsp pine nuts [optional] 0.9 oz
1/4 cup olive oil 2.2 fl.oz
1 onions, finely chopped 7.1 oz
1 fennels, chopped 12.5 oz
1/2 tbsp fennel seeds [optional] 0.2 oz
9.9 oz bucatini, or spaghetti
1 dried chili peppers, minced 0.1 oz
1 pinch salt [optional]
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.
  1. In a small cup, soak the raisins in luke-warm water. Set aside.
  2. Toast the pine nuts (optional) in a small dry skillet over medium heat, shaking the pan occasionally, until lightly browned, just a few minutes.
  3. 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.
  4. 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.
  5. Meanwhile, cook the pasta in a large pot of salted boiling water.
  6. 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
+ Trans 0 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 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits ½
Vegetables 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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