Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Yellow Bell Pepper | 1 medium (119g) | 31 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 5 red or yellow bell peppers
- diced
- 2 fennel bulbs, cored and
- diced (reserve minced tops
- for garnish)
- 1 1/3 cup diced canned tomatoes
- drained
- 1 cup chopped fresh basil of 1
- 1/2 tbsp dried basil
- 1 each cooking spray
- 3 cup cooked garbanzo beans (1 ½
- 15 oz cans), rinsed
- and drained
- 1/8 tsp crushed red pepper
- 3 tbsp lemon juice or balsamic
- vinegar
- 1 tsp fennel seeds
- 1 1/2 lbs rotelli or radiatore, cooked
- (i assume this is pasta)
- 1/2 cup grated fatfree parmesan
- sonoma hard jack cheese or
- soy parmesan
- 1 each salt and pepper to taste
- =
Directions
Preheat broiler. Mix peppers, fennel bulb and some of the tops, tomatoes and basil in a bowl; spread vegetables evenly over large baking pan. Generously spray, broil until vegetables soften adn blacken slightly, sirring occaisinally, about 15 minutes. Combine beans, crused red pepper and lemon juice or bvinegar in a large serving bowl. In a small pan, toast the fennel seeds until they darken a few shades; add to the bean mixture. Add boiled vegetalbles, hot pasta and cheese to bean mixture; toss well. Salt and pepper to taste. Spinkle with reserved minced fennel leaves.