This pasta dish is an easy and delicious way to get plenty of green vegetables – and thus plenty of fibre and antioxidants – into your diet.
SERVES 4
PREP TIME 10 MINS
COOK TIME 20 MINS
Recipe Ingredients:
| 1 tbsp olive oil |
| 1 onion, finely chopped |
| Salt |
| 4 small courgettes, 2 diced and 2 grated |
| 3 garlic cloves, grated or finely chopped |
| 1 bunch fine asparagus spears, trimmed and stalks cut into 3 |
| 1 small glass white wine |
| 1-2 tsp capers, rinsed and chopped |
| Zest of 1 lemon |
| 12 oz (350 g) penne |
| 1 handful fresh flat-leaf parsley, finely chopped |
| Parmesan cheese, grated, to serve |
| FOR A GLUTEN-FREE VERSION use gluten-free pasta |
Recipe Methods:
| 1 Heat the oil in a large frying pan, add the onion and a pinch of salt, and cook over a low heat for 5 minutes or until soft and translucent. Add all the courgettes, and cook for 10 minutes or until they have cooked down and softened. Don’t allow them to brown. |
| 2 Stir in the garlic and asparagus. Add the wine, raise the heat and allow to boil for 2-3 minutes, then return to a simmer. Cook for 2-3 minutes, or until the asparagus has softened, then stir in the capers and lemon zest. |
| 3 Meanwhile, cook the pasta in a large pan of boiling salted water for 10 minutes or until it is cooked but still has a bit of bite to it. Drain, keeping back a tiny amount of the cooking water. Return the pasta to the pan and toss together. Add the courgette mixture and parsley, then toss again. Sprinkle with parmesan and serve. |
NUTRITIONAL INFORMATION (per recipe)
| Fat : 55.8 g | Fibre : 35.12 g |
| Iron : 21.13 mg | Sugar : 43.59 g |
| Calcium : 1800.61 mg | Sodium : 2854.16 mg |
| Potassium : 3906.58 mg | Calories: 3113.21 kcal |
| Protein : 134.29 g | Vitamin A : 5628.93 IU |
| Vitamin C : 133.79 g | Carbohydrates : 442.86 g |
| Saturated Fat : 23.83 g | Cholesterol : 81.6 mg |