Healthy Spaghetti Puttanesca Recipe: Just 325 Calories
We've lightened up the classic Spaghetti Puttanesca with sensible pasta portions and less fat! Still delicious and oh so nutritious.
Ingredients
- 3 oz olives black—gaeta or kalamata are best
- 5 tbsp capers
- 4 filets anchovies spine removed (if necessary)
- 2 cloves garlic
- 1 whole fresh red chili pepper or to taste
- 1 handful flat leaf Italian parsley minced
- 14 oz whole peeled tomatoes crushed
- 1 tbsp olive oil extra virgin
- fine salt if needed to taste
- 8 oz pasta spaghetti, vermicelli or penne
Instructions
Rinse or Soak Olives and Capers
- Rinse the olives and capers well. Better yet, let them soak in water for 30 minutes to remove excess salt and/or vinegar.3 oz olives, 5 tbsp capers
Prepare the Ingredients
- Roughly chop the olives.
- Mince the garlic and red chili pepper.2 cloves garlic, 1 whole fresh red chili pepper
- Remove the seeds from the inside of whole peeled tomatoes. Mash or purée the tomato pulp until it is the consistency of crushed tomatoes.14 oz whole peeled tomatoes
- Mince the parsley.1 handful flat leaf Italian parsley
Make a Soffritto
- Cover the bottom of a large skillet with olive oil. Over medium heat, add the minced garlic, pepper and anchovy filets. Mash the anchovy filets with a fork or back of a spoon to help it dissolve into the oil. Sauté until the garlic is golden.NOTE: This photo is from the full-fat version of the recipe. You'll have less olive oil than shown here.4 filets anchovies, 1 tbsp olive oil
Add the Tomato, Olives, Capers
- Add the tomato sauce.
- Stir in the capers and olives—leaving aside some of each for decorating the finished dish.
- Simmer the sauce for a few minutes. Then salt to taste (only if needed). In the meantime...fine salt
Cook the Pasta
- Cook the pasta a minute less than the time required for al dente pasta on the package instructions.8 oz pasta
Finish with Pasta and Parsley
- Drain and transfer the pasta to the sauce along with ½ ladle of hot pasta water. Cook the pasta with the sauce for about a minute until the pasta is al dente.
- Add the minced parsley and stir to combine.
- Buon appetito!
Nutrition
Sodium: 752mgSugar: 5.5gPotassium: 365mgCholesterol: 3.8mgCalories: 322kcalMonounsaturated Fat: 3.8gPolyunsaturated Fat: 0.5gSaturated Fat: 1gFat: 10gProtein: 10gCarbohydrates: 49g
Tried this recipe?Let us know how it was!