Spaghetti Putanesca Recipe
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Your Nugget of Nutritional Info for this post:
Anchovies are fishtailing to the top of the "good for you" list today. These tiny fish from the herring family are naturally low in calories, tops in fish that contain omega-3 fatty acids—a naturally occurring anti-inflammatory--and are an excellent source of protein, too, packing 13 grams of protein into a 2 oz serving.
A good way to get your vitamins: niacin, calcium and selenium, too--the salt the fishies are packed in is less optimum. An occasional indulgence at best, let this "worth it" sauce replace another salty indulgence you might otherwise...er...indulge in.
All the Ingredients:
Recipe in Rebus
- @8 tomatoes, I picked brown tomatoes for this recipe, but you can pick your favorite
- 2 tins anchovies, in oil
- 1-2 red jalapenos, OR
- generous pinch crushed red pepper flakes
- 2 TBSP. capers, drained
- 1-2 TBSP. olive oil
- ½ bulb garlic, diced
- ½ cup black olives, chopped
- Handful Italian parsley, chopped
- Handful oregano, chopped
- Pasta of choice, whole wheat is a healthy option
- Handful Parmesan
How to Do It:
- Slice tomatoes in half, thumb out seeds, and dice. Set aside.
- Open tins of anchovies, chop filets coarsely, and reserve oil. Set aside. (alternatively you can simply crush the soft filets in the sauce as you cook it.)
- Gather together your garlic cloves & hot pepper. I am a spicy gal, so I use red jalapeno rather than crushed red pepper flakes, for maximum pop. You decide which heat level you're after, and pick one OR the other--not both.
- If you choose the jalapeno option, seed this and mince along with garlic, keeping items separate from each other. Set aside. Otherwise, mince the garlic & set aside.
- Heat olive oil & the reserved anchovy oil in pan. Add minced jalapenos.
- Add garlic.
- Add anchovies.
- Add chopped olives.
- Add capers.
- Add diced tomatoes.
- Add chopped parsley.
- Add chopped oregano.
- Simmer 5 minutes.
- Add al dente pasta, and simmer 5 minutes more, giving the pasta a chance to absorb sauce.
- Plate, and top with Parmesan Cheese. Add a coupla' veggies, and you're good to go--though you know, a Garlic Cheesy toast might be in order here.