Healthy Pasta Puttanesca
Savor the bold, tangy flavors of Healthy Pasta Puttanesca, a lightened-up twist on the classic Italian dish that's both nutritious and satisfying. Featuring whole-grain or protein-packed chickpea pasta, this recipe bursts with vibrant ingredients like juicy no-salt-added diced tomatoes, briny Kalamata olives, and zesty capers. The garlic-infused olive oil base, enriched with optional anchovy fillets or extra capers for a vegetarian option, adds depth and richness to the dish. Finished with fresh parsley and a hint of crushed red pepper flakes for a gentle kick, this quick 30-minute meal is perfect for weeknight dinners. Serve this Mediterranean-inspired dish with a sprinkle of basil for a fresh garnish, and enjoy guilt-free pasta that's packed with flavor, fiber, and protein!
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Recipe Information
Ingredients
- 12 oz whole-grain or chickpea pasta
- 2 tbsp olive oil
- 3 pieces garlic cloves, minced
- 4 pieces anchovy fillets (optional, can substitute with capers for vegetarian version)
- 0.5 tsp crushed red pepper flakes
- 1 can (14 oz) diced tomatoes (no-salt-added, canned)
- 0.5 cup pitted Kalamata olives, sliced
- 2 tbsp capers, drained
- 0.25 cup fresh parsley, chopped
- 2 tbsp fresh basil, chopped (optional for garnish)
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
Bring a large pot of water to a boil and cook the pasta according to the package instructions until al dente. Drain, reserving 1 cup of pasta water, and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant, stirring frequently to avoid burning.
If using anchovy fillets, add them to the skillet and stir until they dissolve into the oil. If making a vegetarian version, skip this step or substitute with additional capers.
Add the crushed red pepper flakes and stir for another 30 seconds.
Stir in the diced tomatoes, Kalamata olives, and capers. Let the sauce simmer over medium heat for 8-10 minutes, stirring occasionally, until it thickens slightly.
Season the sauce with salt (go easy since the olives and capers are salty) and black pepper to taste.
Add the cooked pasta to the skillet with the sauce. Toss to combine, adding reserved pasta water a little at a time if the sauce needs to coat the pasta better.
Stir in the chopped parsley and cook for an additional minute to blend the flavors.
Serve immediately, garnished with fresh basil if desired.
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.9 g | 17% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 618 mg | 27% | |
| Total Carbohydrate | 31.6 g | 11% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 3.5 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 81 mg | 6% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 388 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
