Ely의 주방에서
Creamy Corn Fettuccine with Cashew Parmesan
Ribbons of fettuccine in a silky cashew and garlic cream with sweet corn, finished with a nutty, cheesy cashew parmesan and black pepper. A cozy weeknight pasta made with no oil and no dairy.
ElyHigh fat43% of calories from fat, mostly from raw cashews
지방 표기 기준
43% of this recipe's calories come from fat, counting 4 kcal per gram of carbohydrate and protein and 9 per gram of fat. On our scale under 10% of calories from fat is low fat, 10% to under 20% medium, 20% or more high.
Where the fat comes from
- Raw cashews: 93% of the fat. It raises the dish's calorie density by about 94%. You may consider replacing it with blended white beans, cauliflower or silken tofu for the creaminess.
Why we suggest less fat, with what the doctors say and where they say it: low-fat plant based diet and calorie density.
재료
2인분 기준.
Raw cashews
This ingredient gives 93% of the recipe's fat and 60% of its calories, and raises the dish's calorie density by about 94%. You may consider replacing it with blended white beans, cauliflower or silken tofu for the creaminess.
재료를 하나씩 체크하세요. 아래 영양 정보는 1인분 기준입니다.
조리법
Put 60 g of the cashews in a bowl, cover with the hot soaking water and let them soften for 15 minutes. Drain and discard the soaking water.
15분
Meanwhile, make the cashew parmesan: pulse the remaining 30 g of raw cashews with 2 tbsp (30 ml) of the nutritional yeast, the garlic powder and a pinch of the salt in a food processor or spice grinder until it looks like coarse crumbs. Do not over-blend or it turns into paste.
3분
Bring the pasta water to a boil with a little of the salt and cook the fettuccine until al dente, about 9 to 11 minutes. Drain, discarding the cooking water.
11 min
While the pasta cooks, finely chop the onion and mince the garlic. Cook them in a nonstick pan over medium heat with 2 to 3 tbsp (30-45 ml) of the water, adding a splash more when it dries out, until soft, about 5 minutes. Add the corn and cook 4 minutes more.
9분
Make the cream: blend the soaked cashews with the remaining 3 tbsp (45 ml) nutritional yeast, the lemon juice, the rest of the water, about a third of the onion-garlic-corn mixture and the remaining salt until completely smooth, 1 to 2 minutes.
2분
Pour the cream into the pan with the corn, add the drained fettuccine and toss over low heat for 2 minutes until the sauce coats every strand. Season with the black pepper; add a splash of water if it gets too thick.
2분
Serve right away, topped generously with the cashew parmesan.
팁
- With a high-speed blender you can skip soaking the cashews; just blend a little longer.
- The sauce thickens as it sits, so loosen leftovers with a splash of water when reheating.
- The extra cashew parmesan keeps in a jar in the fridge for up to 2 weeks; it is great on any pasta or salad.
- A few cubes of avocado with lime on the side, as Ely served it, add freshness to the creamy plate.
참고
From Ely's kitchen in Panama City, Panama.
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영양 정보
1회 제공량 기준이며, 위 재료의 USDA 데이터와 제품 라벨로 추정한 값이에요. % 일일 권장량은 성인 기준, 미국 FDA 수치예요.
Real data for 95% of the recipe's weight.
- 탄수화물42%46 g
- 단백질16%17 g
- 지방43%21 g
| 영양소 | 1인분 기준 | % DV |
|---|---|---|
| 열량 | 420 kcal | |
| 단백질 | 17 g | 35% |
| 지방 | 21 g | 27% |
| 탄수화물 | 46 g | 17% |
| 식이섬유 | 7.1 g | 25% |
| 나트륨 | 1,282 mg | 56% |
| 칼륨 | 615 mg | 13% |
| 칼슘 | 92 mg | 7% |
| 철분 | 3.7 mg | 21% |
| 마그네슘 | 175 mg | 42% |
| 아연 | 3.3 mg | 30% |
더 많은 레시피
Creamy Corn Fettuccine with Cashew Parmesan: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/creamy-corn-fettuccine-with-cashew-parmesan/