Recipes · Italian · Pasta
Spaghetti alla Nerano
One serving has 823 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (133%), thiamin (89%), phosphorus (79%), manganese (73%), folate (70%) and riboflavin (66%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (339 g)
- Difficulty: Medium
- Diets: Vegetarian, High protein
- Contains: dairy, gluten
Ingredients
- 100 g Pasta, dry
- 150 g Zucchini, raw
- 25 g Olive oil
- 40 g Provolone cheese
- 15 g Parmesan cheese
- 5 g Basil, fresh
- 3 g Garlic, raw
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Fry the zucchini slices in batches in the olive oil until golden and soft; set most aside, keeping a few for garnish.
- Cook the spaghetti in salted boiling water until al dente, reserving a cup of the pasta water before draining.
- In the frying pan, warm the garlic in the zucchini oil, then mash most of the fried zucchini into it to make a rough cream.
- Add the drained pasta to the pan with a splash of pasta water, and toss over low heat.
- Off the heat, add the provolone and parmesan and toss vigorously, adding more pasta water as needed, until glossy and creamy.
- Finish with basil and the reserved zucchini slices on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 823 kcal | 39% |
| Carbohydrates | 81.9 g | |
| Water | 179 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 30.8 g | 64% |
| Tryptophan | 0.41 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.5 g | |
| Lysine | 2 g | |
| Methionine | 0.6 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 41.4 g | |
| Monounsaturated | 22.5 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 12.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 37.8 mg | |
| Calcium | 541 mg | 54% |
| Copper | 0.41 mg | 46% |
| Iron | 4.6 mg | 25% |
| Magnesium | 102 mg | 33% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 556 mg | 79% |
| Potassium | 713 mg | 15% |
| Selenium | 73.1 µg | 133% |
| Sodium | 796 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.98 mg | 89% |
| Riboflavin (vitamin B2) | 0.73 mg | 66% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 282 µg | 70% |
| Cobalamin (vitamin B12) | 0.76 µg | 32% |
| Choline | 39.2 mg | 9% |
| Vitamin A | 154 µg | 22% |
| Vitamin C | 28.7 mg | 38% |
| Vitamin D (D2 + D3) | 10.8 IU | 2% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 43.9 µg | 49% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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