Fennel Pasta with a Chilli Citrus Crumb

Fennel Pasta with a Chilli Citrus Crumb
Fat 40%Carbs 54%
Percent Calories

1 serving of fennel pasta with a chilli citrus crumb contains 906 Calories. The macronutrient breakdown is 54% carbs, 40% fat, and 7% protein. This is a good source of protein (27% of your Daily Value), fiber (67% of your Daily Value), and potassium (24% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
50 minutes

Ingredients

Directions

  1. Finely slice shallot and fennel, setting aside green fronds for serving.
  2. Heat half of the oil in a large frying pan over medium-low heat. Saute the fennel and shallot with a pinch of salt for 40-50 minutes, stirring regularly, until the fennel turns a deep gold and is very soft, almost like a paste. Add splashes of water if needed to prevent sticking.
  3. Prepare the pasta according to package instructions until al dente.
  4. Once the fennel has caramelized, add the garlic, pine nuts, and half the thyme, and saute for 1 minute.
  5. Pour the wine over the fennel and increase the heat slightly. Bubble for a few minutes until evaporated.
  6. In a separate frying pan, heat the remaining oil over medium heat and fry the remaining thyme and finely chopped chili pepper for a few minutes until fragrant. Stir in the breadcrumbs and fold into the spiced oil for a few minutes until it starts to golden. Transfer to a bowl and stir in the citrus zests.
  7. Add the strained pasta into the fennel pan, with a splash of the cooking water, and toss well. Serve topped with citrus crumb and reserved fennel fronds.

Nutrition Facts

For 1 serving of fennel pasta with a chilli citrus crumb (396g)

NutrientValue%DV
Calories906
Fats39g 50%
Saturated fats5g 25%
Trans fats0g
Cholesterol0.2mg 0.1%
Sodium351mg 15%
Carbs120g 44%
Net carbs101g
Fiber19g 67%
Sugar9g
Protein15g
Calcium132mg 13%
Iron5mg 68%
Potassium1142mg 24%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene8μg
Beta carotene839μg
Caffeine0mg
Choline33mg 6%
Copper1mg 62%
Fluoride119μg
Folate (B9)98μg 24%
Lycopene0μg
Magnesium212mg 50%
Manganese2mg 103%
Niacin5mg 34%
Pantothenic acid1mg 22%
Phosphorus484mg 69%
Retinol0μg
Riboflavin (B2)0.2mg 18%
Selenium14μg 26%
Theobromine0mg
Thiamine0.5mg 40%
Vitamin A IU1605IU
Vitamin A81μg 9%
Vitamin B120μg 2%
Vitamin B61mg 46%
Vitamin C50mg 56%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E6mg 40%
Vitamin K124μg 103%
Zinc4mg 33%
Sugars
Sugar9g
Sucrose0.4g
Glucose0.3g
Fructose0.3g
Lactose0g
Maltose0.3g
Galactose0g
Starch8g
Fats
Saturated fats5g 25%
Monounsaturated fats23g
Polyunsaturated fats9g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine0.5g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.5g
Tryptophan0.1g
Tyrosine0.5g
Valine1g

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