Orecchiette with Cavolo Nero, anchovies and pangrattato

“Orecchiette with Cavolo Nero, Anchovies and Pangrattato is a delicious pasta recipe that combines the nutty flavors of Cavolo Nero with the saltiness of anchovies. What makes this dish special is the addition of pangrattato – toasted, crunchy breadcrumbs that create a nice contrast in texture. Just before serving, sprinkle generously over the noodles and let everyone enjoy the delicious crunch. By serving the pangrattato at the table, you ensure it retains its peak crispiness, adding an extra element of excitement to this festive dish.”

Ingredients

  • 300g orecchiette (or any short pasta)
  • 4 tbsp olive oil
  • 2 slices of crusty bread (preferably stale), crusts removed and crushed into breadcrumbs
  • 2 thick red chili peppers, deseeded and thinly sliced
  • 5 thick garlic cloves, thinly sliced
  • 8-10 anchovies, in oil, chopped
  • 200 g Cavolo Nero, stems removed, finely chopped
  • 1 lemon, zested and juiced

Preparation steps

  1. Bring a large pot of salted water to a boil and cook the pasta according to package directions.
  2. Meanwhile, heat 1 tablespoon oil in a large pan and add the breadcrumbs.
  3. Toast the breadcrumbs until golden brown and crispy.
  4. Place the toasted breadcrumbs on a plate and set aside.
  5. Wipe the skillet clean with paper towels.
  6. Heat another 2 tablespoons of oil in the frying pan.
  7. Add the chilli, garlic and anchovies to the pan.
  8. Sizzle the ingredients for 1-2 minutes, being careful not to brown the garlic.
  9. Add a splash of oil from the anchovies to the pan and stir.
  10. Set the pan aside.
  11. When there are 2 minutes left in the pasta, add the cavolo nero to the boiling water.
  12. Before draining the pasta, remove a cup of cooking water.
  13. Add the cooked pasta to the pan and return to the heat.
  14. Add a splash of cooking water, the remaining 1 tablespoon oil, and the lemon zest and juice to the pan.
  15. Season well with salt and pepper.
  16. Let it cook for 1-2 minutes, mix everything together and season if necessary.
  17. Serve the dish in bowls and sprinkle the pangrattato on top.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
444 12g 2g 68g 3g 4g 13g 1.3g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Pot for cooking pasta
  • Large frying pan
  • Blender or food processor
  • Knife and cutting board
  • Zester or grater
  • Lemon squeezer or juicer

Allergen information

This recipe for orecchiette with cavolo nero, anchovies and pangrattato contains the following allergens:

  • Gluten (from pasta and breadcrumbs)
  • Fish (from anchovies)

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, you may need to add a splash of water or olive oil to prevent the dish from drying out. It is not recommended to freeze this dish.

Health Benefits of Orecchiette with Cavolo Nero, Anchovies and Pangrattato

The delicious combination of orecchiette pasta, cavolo nero, anchovies and pangrattato in this recipe not only provides a delicious and filling meal, but also offers various health benefits. Let’s explore some of the nutritional benefits of this flavorful dish:

1. Nutrient-rich Cavolo Nero

Cavolo nero, also known as black cabbage or Tuscan kale, is a highly nutritious green leafy vegetable. It is an excellent source of vitamins A, C and K, as well as fiber, calcium and magnesium. Including Cavolo Nero in this recipe provides important nutrients that can support overall health and wellness.

2. Omega-3 fatty acids from anchovies

Anchovies, small fish usually cured and pickled in oil, give this dish a unique umami flavor. These little fish are rich in omega-3 fatty acids, which are known for their numerous health benefits. Omega-3 fatty acids are important for brain and heart health and reduce inflammation in the body.

3. Antioxidant-rich garlic and red chilies

Using garlic and red chilies in this recipe not only adds depth to the flavor but also provides antioxidant compounds. Garlic contains allicin, a powerful antioxidant that can boost the immune system and promote cardiovascular health. Red chilies, on the other hand, contain capsaicin, which is known for its anti-inflammatory properties and digestive potential.

4. High-fiber orecchiette pasta

Choosing orecchiette pasta made from durum wheat semolina gives this recipe a good amount of fiber. Fiber plays a crucial role in digestion, promotes satiety and ensures overall intestinal health. Consuming an adequate amount of fiber can help reduce the risk of various chronic diseases, including heart disease and certain types of cancer.

5. Vitamin C and antioxidants from lemon

The zest and juice of a lemon not only give the dish a refreshing citrus taste, but also provide vitamin C and antioxidants. Vitamin C is essential for the proper functioning of the immune system, collagen synthesis and maintaining healthy skin. Antioxidants help protect the body from damage caused by harmful free radicals.

In summary, this delicious recipe for orecchiette with cavolo nero, anchovies and pangrattato offers a number of health benefits due to its nutritious ingredients. From the nutrient-rich cavolo nero and omega-3 fatty acids in anchovies to the fiber-rich orecchiette pasta and the antioxidant compounds of garlic, red chilies and lemon, each ingredient contributes to the overall nutritional value of this delicious dish.

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