Everyone loves a delicious spaghetti dish. Kids slurp it up, adults indulge in its filling, comforting goodness, and everyone leaves the table feeling satisfied and sustained by the familiar flavor and texture of a pasta dinner. But how often do you see a spaghetti recipe that is brimming with health benefits, and packs in more flavor than you thought imaginable in a red tomato sauce?
This dish incorporates some of nature’s most flavorful ingredients. If you like bland foods, this recipe is not for you! Earthy olives pair with tangy capers. These two vegetables are rare in that their unique flavors stand out even in the presence of acidic, zesty tomato. When you add anchovies to the sauce, they simply melt into the mix, leaving behind only the salty flavor that is a star in the most flavorful of Italian dishes.
The tomato is a superfood and, of course, a nutritional powerhouse, filled with antioxidants including lycopene. Olives are a great source of iron, and help to fight heart disease and cancer. Capers also add a dose of iron, along with vitamin K. Preparing these veggies with extra virgin olive oil and serving the sauce on top of whole wheat spaghetti produces a dinner that is high in flavor and in nutritional benefits. Low in calories and fat, this dinner is an excellent addition to any healthy eating plan.
Yields: 5 servings | Serving Size: 1/5 of recipe, about 1-1/2 cups pasta | Calories: 346 | Total Fat: 9 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 310 mg | Carbohydrates: 56 g | Dietary Fiber: 5 g | Sugars: 4 g | Protein: 11 g | SmartPoints (Freestyle): 10
- 1/4 cup capers
- 2 tablespoons extra virgin olive oil
- 1 garlic clove, crushed
- 1 teaspoon anchovy paste (optional, but lends a lot of flavor)
- 14 ounces grape or cherry tomatoes, halved
- 1/2 cup black or green olives, pitted and chopped
- 12 ounces whole wheat spaghetti of choice
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Soak the capers in water for a few minutes then drain them. Crush them lightly with the back of a fork then set aside.
- Over medium - high heat, bring a pot of water to a boil for the pasta.
- Meantime, over medium heat, in a saucepan with extra virgin olive oil, sautè the garlic until golden then discard it.
- Add the tomatoes, anchovy paste, olives and capers. Cook for about 10 minutes.
- If the sauce dries out, ladle some hot water from the pot you are boiling.
- Season with pepper and add some salt if needed. Turn off the fire and cover to keep it warm.
- When the water for the pasta boils, add some salt then add the pasta and cook following the number of minutes indicated in the package. Drain. Save a little bit of the water in case the pasta is too dry.
- Transfer the cooked pasta to the saucepan with the sauce and mix well.
- Drizzle with extra virgin olive oil and serve immediately.
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