Orecchiette with Italian Sausage
And Lemony Chard
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
1044
calories
Calories
Healthy, because
Even smarter
Nutritional values
This delicious Italian-inspired dish might be high in calories and carbs, but still contains valuable minerals and vitamins thanks to the chard.
If you don't have orechiette on hand, feel free to substitute your favorite pasta. Fusilli or penee are great options.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,044 cal. | (50 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 144 g | (96 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.2 g | (37 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 745 mg | (19 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 shallot (finely chopped)
- 5 cups Chard leaf (remove hard leaf ribs, slice)
- 1.333 cups Italian sausage
- 8 cups Orecchiette pasta
- ½ tsp fennel seeds
- 1 lemon (zest strips and juice)
- crushed Red pepper flakes (ground)
- sugar
- 0.333 cup Parmesan (piece)
Preparation steps
1.
Heat 2 tbsp oil in a pan and fry the shallot. Add the chard and fry over a low heat for approx. 5 minutes. Remove from the heat and set aside.
2.
Squeeze the sausage meat out of the skin in small portions and fry in the remaining oil for 3-4 minutes, turning frequently. Meanwhile, cook the pasta in plenty of boiling salted water until al dente.
3.
Add the fennel seeds, the chard mix, and the lemon zest to the sausage meat. Season with salt, ground black pepper, chile flakes, a little lemon juice and a pinch of sugar.
4.
Drain the pasta and mix with the vegetables. Arrange on plates and serve, garnished with flakes of Parmesan.
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