Fennel Pasta with a Chilli Citrus Crumb
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
Lemon zest 1 lemon or 4g
Orange zest 1 orange or 4g
Directions
- Finely slice shallot and fennel, setting aside green fronds for serving.
- 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.
- Prepare the pasta according to package instructions until al dente.
- Once the fennel has caramelized, add the garlic, pine nuts, and half the thyme, and saute for 1 minute.
- Pour the wine over the fennel and increase the heat slightly. Bubble for a few minutes until evaporated.
- 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.
- 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)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 906 | |
| Fats | 39g | 50% |
| Saturated fats | 5g | 25% |
| Trans fats | 0g | |
| Cholesterol | 0.2mg | 0.1% |
| Sodium | 351mg | 15% |
| Carbs | 120g | 44% |
| Net carbs | 101g | |
| Fiber | 19g | 67% |
| Sugar | 9g | |
| Protein | 15g | |
| Calcium | 132mg | 13% |
| Iron | 5mg | 68% |
| Potassium | 1142mg | 24% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 8μg | |
| Beta carotene | 839μg | |
| Caffeine | 0mg | |
| Choline | 33mg | 6% |
| Copper | 1mg | 62% |
| Fluoride | 119μg | |
| Folate (B9) | 98μg | 24% |
| Lycopene | 0μg | |
| Magnesium | 212mg | 50% |
| Manganese | 2mg | 103% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 484mg | 69% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 18% |
| Selenium | 14μg | 26% |
| Theobromine | 0mg | |
| Thiamine | 0.5mg | 40% |
| Vitamin A IU | 1605IU | |
| Vitamin A | 81μg | 9% |
| Vitamin B12 | 0μg | 2% |
| Vitamin B6 | 1mg | 46% |
| Vitamin C | 50mg | 56% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 6mg | 40% |
| Vitamin K | 124μg | 103% |
| Zinc | 4mg | 33% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 0.4g | |
| Glucose | 0.3g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 23g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
