Fennel Pasta

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

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

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.
  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 (310 g)

Amount

% Daily Value

Calories

410

Fat

12 g

18 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

220 mg

9 %

Carbohydrate

68 g

23 %

Fibre

6 g

23 %

Sugars

7 g

Net Carbs

62 g

Protein

10 g

Vitamin A

1 %

Vitamin C

18 %

Calcium

5 %

Iron

12 %

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Manganese, Selenium
Good source of  :
Fibre, Folacin, Magnesium, Niacin, Potassium, Vitamin E
Source of  :
Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Vitamin K, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits ½
Vegetables 1 ½
Fats 2 ½

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