Healthy Pasta Aglio Olio Recipe (Garlic and Oil)— Just 300 Calories!
The fastest pasta dish in Italy just got healthier! A favorite in Italy for lunch breaks or for a midnight snack. This is a healthy Pasta Aglio e Olio recipe, perfect for those looking for healthy pasta recipes or wanting to follow a Mediterranean diet!
Ingredients
- 4 cloves fresh garlic
- 4 red chili pepper fresh, minced; or to taste
- ¼ cup olive oil
- 1 handful flat leaf Italian parsley optional
- fine salt to taste
- 8 oz spaghetti or vermicelli or linguine
Instructions
Partially Cook the Pasta
- Bring a pot of water to a boil. Do not add salt to the water. We will be adding ladles of this hot water to a skillet to finish cooking the spaghetti. If you add salty water to cook the pasta, the water will evaporate in the skillet leaving too much salt in our dish.When the water is boiling, cook the pasta for just 2 minutes. In the meantime…
Prepare the Ingredients
- Thinly slice the cloves of fresh garlic. Remove the seeds from and mince the red chili peppers. Mince a handful of parsley and set it aside. Save the parsley stems for flavoring the oil!4 cloves fresh garlic, 4 red chili pepper
Prepare the Soffritto
- Cover the bottom of a large skillet with the olive oil (use the amount of olive oil in the ingredients, not the full fat version shown in the photo). Over medium heat, add: the garlic, chili pepper and some parsley stems. Cook for about 2 minutes or until the garlic has turned golden. When the pasta has cooked for 2 minutes…¼ cup olive oil, 1 handful flat leaf Italian parsley
Finish Cooking the Pasta in the Pan
- Transfer the spaghetti immediately to the infused olive oil along with 2 ladles of hot pasta water. Save the hot pasta water—we will continue adding it to the skillet to cook the pasta!8 oz spaghetti
- Cook the pasta like a risotto over medium heat. Set your timer for the rest of the cooking time required on the pasta package instructions for al dente pasta. Total cooking time for the average spaghetti brand is about 11 minutes. In this case, you’d set your timer for 9 minutes since we already cooked the pasta for 2 minutes.
- When the first ladles of pasta water have been mostly absorbed, add a few ladles more. Continue adding water a few ladles at a time until the pasta is cooked to al dente.
- When the pasta is cooked, salt to taste and add some minced parsley for freshness and color. Buon appetito!fine salt
Video
Nutrition
Fiber: 2.7gPotassium: 360mgCholesterol: 6.9mgCalories: 283kcalMonounsaturated Fat: 9.9gPolyunsaturated Fat: 1.5gSaturated Fat: 2gFat: 14.2gProtein: 6gCarbohydrates: 27.6g
Tried this recipe?Let us know how it was!