Whole Wheat Spaghetti With Zucchini and Capers Recipe

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Whole Wheat Spaghetti With Zucchini and Capers
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Ingredients
11
Count
Nutrition
406
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. In a large mesh colander, toss the zucchini with the salt.
  2. Let sit 15 minutes.
  3. Pick up handfuls and gently squeeze out the moisture.
  4. Pat dry and return to the colander.
  5. Cut the tomatoes in half at the equator.
  6. Squeeze the seeds and juice into a medium sieve over a medium bowl.
  7. Chop the tomatoes coarsely and add to the bowl with the juice.
  8. Press the pulp in the sieve to extract the juice and discard the solids.
  9. Add the capers, garlic, red pepper flakes and dried oregano to the bowl.
  10. Stir in the vinegar, then 3 tablespoons of the oil.
  11. Marinate 15 to 20 minutes.
  12. Meanwhile, bring a large pot of water to a boil on high heat.
  13. Cook the spaghetti until tender but firm, about 10 minutes.
  14. Drain.
  15. Meanwhile, heat the remaining 2 tablespoons of oil in a large skillet on medium-high.
  16. Add the zucchini and cook, stirring frequently, until lightly browned, about 3 to 5 minutes.
  17. Stir in the tomato mixture.
  18. Scrape the bottom of the pan and remove from the heat.
  19. When the spaghetti is cooked, add it to the skillet.
  20. Sprinkle in the pepper.
  21. Toss to coat with the zucchini mixture.
  22. Adjust the salt and scatter oregano leaves over the top for a garnish.
  23. Serve with parmesan cheese.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 406.41 Kcal (1702 kJ)
Calories from fat 172.5 Kcal
% Daily Value*
Total Fat 19.17g 29%
Sodium 589.91mg 25%
Potassium 861.91mg 18%
Total Carbs 50.48g 17%
Sugars 2.59g 10%
Dietary Fiber 2.42g 10%
Protein 13.02g 26%
Vitamin C 51.3mg 86%
Iron 3.7mg 21%
Calcium 68.7mg 7%
Amount Per 100 g
Calories 139.91 Kcal (586 kJ)
Calories from fat 59.38 Kcal
% Daily Value*
Total Fat 6.6g 29%
Sodium 203.08mg 25%
Potassium 296.72mg 18%
Total Carbs 17.38g 17%
Sugars 0.89g 10%
Dietary Fiber 0.83g 10%
Protein 4.48g 26%
Vitamin C 17.7mg 86%
Iron 1.3mg 21%
Calcium 23.7mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.2
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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