Heart-Healthy Puttanesca Sauce
Elevate your meal with this Heart-Healthy Puttanesca Sauce, a delicious twist on the classic Italian favorite that's packed with bold flavors and wholesome ingredients. This nutrient-rich recipe combines the tangy brightness of unsalted diced tomatoes and tomato paste with the briny depth of kalamata olives and capers, complemented by a hint of anchovy paste for an authentic umami touch. Aromatic garlic, red onion, and fresh basil enhance the sauce, while crushed red pepper flakes and oregano deliver a savory, slightly spicy kick. Perfectly crafted for mindful eating, this lower-sodium version of puttanesca sauce is easy to prepare in just 40 minutes, making it an ideal choice for quick yet nutritious weeknight dinners. Serve it over whole-grain pasta, or pair it with grilled chicken or fish to enjoy a heart-healthy meal bursting with Mediterranean flavors.
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 4 units garlic cloves, minced
- 1 medium red onion, finely chopped
- 28 ounces unsalted diced tomatoes
- 2 tablespoons tomato paste
- 0.5 cup unsalted kalamata olives, pitted and sliced
- 2 tablespoons capers, rinsed and drained
- 1 teaspoon anchovy paste
- 0.5 teaspoon crushed red pepper flakes
- 1 teaspoon dried oregano
- 0.25 cup fresh basil leaves, chopped
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and chopped red onion, and sauté until the onion is soft and translucent, about 5 minutes.
Stir in the tomato paste and cook for an additional 1-2 minutes to deepen the flavor.
Add the diced tomatoes, and bring the mixture to a simmer, stirring occasionally.
Add the sliced olives, capers, anchovy paste, crushed red pepper flakes, and oregano. Stir to combine.
Reduce the heat to low and let the sauce simmer gently for about 20 minutes, allowing the flavors to meld.
Before serving, stir in the chopped fresh basil and season with black pepper to taste.
Serve over whole-grain pasta or as a topping for grilled fish or chicken.
Nutrition Facts
Calories |
722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.9 g | 64% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 918 mg | 40% | |
| Total Carbohydrate | 64.2 g | 23% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 31.7 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2683 mg | 57% | |
*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.
