Low Sodium Spaghetti Aglio e Olio
Experience the classic Italian simplicity of Low Sodium Spaghetti Aglio e Olio, a light yet flavorful dish that's perfect for a heart-healthy meal. This recipe keeps all the traditional charm of garlic, olive oil, and red pepper flakes while reducing sodium without compromising taste. A quick sauté of golden garlic infuses the olive oil, creating a fragrant base that's elevated with a touch of fresh parsley, zesty lemon, and optional low-sodium Parmesan. Ready in just 25 minutes, this easy, low-sodium pasta recipe is ideal for a weeknight dinner or an effortless entertaining dish. Serve it with a green salad or roasted vegetables for a wholesome, utterly delicious meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 oz Spaghetti
- 0.25 cup Extra virgin olive oil
- 6 Garlic cloves, thinly sliced
- 1 tsp Red pepper flakes
- 2 tbsp Fresh parsley, chopped
- 1 tsp Lemon zest
- 0.5 cup Unsalted pasta cooking water
- 2 tbsp Low sodium Parmesan cheese (optional)
- 0.25 tsp Black pepper, freshly ground
Instructions
Bring a large pot of water to a boil. Do not add salt to the water to keep the sodium content low. Cook the spaghetti according to package instructions until al dente. Reserve 1 cup of pasta cooking water, then drain the spaghetti.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
Add the sliced garlic to the warm oil and sauté gently for 2-3 minutes, stirring often, until the garlic turns golden and becomes fragrant. Be careful not to let the garlic burn as it will turn bitter.
Sprinkle in the red pepper flakes and cook for another 30 seconds to toast them lightly.
Lower the heat and add 1/2 cup of the reserved pasta cooking water to the skillet. Stir well to emulsify the oil and water into a sauce.
Add the cooked spaghetti to the skillet and toss to coat all the noodles evenly in the garlic-oil mixture.
Stir in the freshly chopped parsley and lemon zest for brightness and added flavor.
Taste the dish and season with freshly ground black pepper. Avoid adding salt to maintain the low-sodium characteristic of the recipe.
If desired, sprinkle with low sodium Parmesan cheese as a finishing touch before serving.
Serve immediately, garnished with additional parsley or a light sprinkle of lemon zest, if desired.
Nutrition Facts
Calories |
1102 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.5 g | 80% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 45 mg | 2% | |
| Total Carbohydrate | 115.2 g | 42% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 3.5 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 370 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.
