Noodles with Broccoli-Hazelnut Sauce
Healthy, because
Even smarter
Nutritional values
Noodles are a great source of fiber, and they are a satiating meal when paired with the broccoli and hazlenut sauce. Broccoli provides plenty of nutrients and the hazlenuts provide plenty of fats, making this meal well rounded and delicious!
If you want more protein, you can add some grilled chicken, and if you want to substitute other nuts, pine nuts would work well in this sauce.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 640 mg | (16 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 13 mg |
Ingredients
- Ingredients
- 3 Tbsps sliced Hazelnuts
- 14 ozs Broccoli
- salt
- 1 shallot
- 1 garlic clove
- 1 tsp Cultured butter
- 2 Tbsps dry white wine
- ½ cup vegetable stock
- peppers
- 1 Tbsp lemon juice
- Nutmeg
- 10 ozs Whole Wheat Spaghetti
- 5 Tbsps Heavy cream
Preparation steps
Toast the hazelnuts in a non-stick frying pan until golden brown and then put on a plate and cool.
Rinse, trim and divide the broccoli into florets. Cut the stalk into thin slices. Blanch the broccoli florets in boiling salted water for 2-3 minutes until al dente, rinse with cold water and drain well.
Peel the shallot and garlic and chop finely.
Heat the butter in a pan. Sauté the garlic and shallot. Add the broccoli stalk slices and sauté, deglaze with white wine and vegetable stock. Add half the broccoli, season with salt, pepper, lemon juice and a pinch of nutmeg and cook until soft.
Meanwhile, cook the spaghetti according to the package directions until al dente.
Puree the broccoli mixture, pour in the cream and bring to a boil. Add the remaining broccoli florets and half the hazelnuts and heat in the broccoli sauce.
To serve, transfer the spaghetti to a warm plate, cover with the broccoli sauce and sprinkle with the remaining hazelnuts.
