Zucchini and Shells

Health score
20%
Zucchini and Shells
75 min.
4
500kcal

Suggestions

Looking for a delicious and versatile dish that can serve as a side, lunch, main course, or main dish? Look no further than this mouthwatering Zucchini and Shells recipe! This dish is not only packed with flavor, but it's also easy to make and perfect for serving to 4 persons. With a calorie count of 500 kcal per serving, you can enjoy this tasty meal without any guilt.

To create this delightful dish, you'll need a combination of ingredients that are likely already in your pantry or easily accessible. The star of the recipe is the zucchini, which is peeled, cubed, and cooked in olive oil along with onion and garlic, creating a savory base for the dish. Adding tomato sauce, water, oregano, basil, red pepper, and sugar creates a rich and flavorful sauce that will have your taste buds dancing with joy.

The pasta shells are cooked to al dente perfection and then mixed with the sauce, creating a satisfying and hearty meal. Topping it all off with grated Romano cheese adds a touch of indulgence that will make this dish a new favorite in your recipe collection.

With a protein-to-carb ratio that won't leave you feeling weighed down, this Zucchini and Shells recipe is a must-try for anyone looking to add a tasty and nutritious meal to their week. So, grab your bowl, and let's get cooking!

Ingredients

  • 15 ounce tomato sauce canned
  • teaspoon basil dried
  • cloves garlic minced
  • 0.3 cup olive oil 
  • 0.5 medium onion finely chopped
  • teaspoon oregano dried
  • ounce shells uncooked
  • 0.1 teaspoon pepper red crushed
  • 0.3 cup pecorino cheese grated
  • cups water 
  • 0.5 cup granulated sugar white
  • large zucchini cubed peeled

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Heat the olive oil in a saucepan over medium heat. Stir in the onion and garlic, and cook until tender.
  2. Mix in zucchini and coat in the olive oil.
  3. Pour in tomato sauce and water. Season with oregano, basil, and red pepper. Dissolve sugar in the sauce. Reduce heat to low, and simmer 1 hour, stirring occasionally.
  4. Bring a large pot of lightly salted water to a boil.
  5. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  6. In a large bowl, mix sauce and cooked past shells. Top with cheese to serve.

Nutrition Facts

Calories500kcal
Protein9.41%
Fat29.49%
Carbs61.1%

Properties

Glycemic Index
65.27
Glycemic Load
37.11
Inflammation Score
-8
Nutrition Score
17.233912916935%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.04mg
Quercetin
3.36mg

Nutrients percent of daily need

Calories:500.31kcal
25.02%
Fat:16.76g
25.79%
Saturated Fat:3.22g
20.15%
Carbohydrates:78.14g
26.05%
Net Carbohydrates:73.32g
26.66%
Sugar:32.95g
36.61%
Cholesterol:6.5mg
2.17%
Sodium:597.48mg
25.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.04g
24.08%
Selenium:38.12µg
54.46%
Manganese:0.88mg
44.24%
Vitamin C:23.63mg
28.64%
Vitamin E:3.8mg
25.3%
Phosphorus:223.09mg
22.31%
Vitamin K:22.32µg
21.26%
Potassium:702.14mg
20.06%
Fiber:4.83g
19.3%
Vitamin B6:0.38mg
18.8%
Copper:0.37mg
18.63%
Magnesium:69.44mg
17.36%
Iron:2.68mg
14.88%
Vitamin A:677.14IU
13.54%
Calcium:131.17mg
13.12%
Vitamin B2:0.22mg
12.9%
Vitamin B3:2.46mg
12.3%
Folate:44.25µg
11.06%
Zinc:1.55mg
10.34%
Vitamin B1:0.13mg
8.48%
Vitamin B5:0.8mg
8.02%
Vitamin B12:0.07µg
1.17%
Source:Allrecipes