– Country: Italy
– Region: Southern Italy (Naples)
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Servings: 4
– Difficulty: Easy
Health Benefits
– Heart Health: Whole grain pasta is a good source of fiber, and the sauce is rich in heart-healthy nutrients-
healthy fats from olives and olive oil.
– Weight Management: A satisfying and flavorful meal that is also low in calories.
– Antioxidant-Rich: Tomatoes are a great source of lycopene, a powerful antioxidant.
Dietary Categories
– âś… Vegetarian, Dairy-free (if you omit the parmesan cheese)
– ❌ Contains gluten and fish (anchovies).
Nutritional Highlights (per serving)
– Calories: 400
– Protein: 12g
– Fiber: 10g
– Key Nutrients: Lycopene, Vitamin C, Iron
Ingredients (with quantities)
– 12 oz whole wheat spaghetti
– 2 tbsp olive oil
– 4 cloves garlic, minced
– 2 anchovy fillets, minced (optional)
– 1/4 tsp red pepper flakes
– 1 (28-ounce) can crushed tomatoes
– 1/2 cup Kalamata olives, pitted and halved
– 2 tbsp capers, rinsed
– 1/4 cup chopped fresh basil
– Grated parmesan cheese, for serving (optional)
Instructions
1. Cook the whole wheat spaghetti according to package directions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the garlic, anchovies (if using),
and red pepper flakes. Cook for 1-2 minutes, until fragrant.
3. Add the crushed tomatoes, olives, and capers. Bring to a simmer and cook for 10-15
minutes, until the sauce has thickened slightly.
4. Stir in the fresh basil.
5. Add the cooked pasta to the skillet and toss to coat with the sauce.
6. Serve hot, topped with grated parmesan cheese (if desired).
Chef's Healthy Modifications
– Original ingredient → Healthier substitute: Using whole wheat pasta instead of white
pasta increases the fiber content of the dish.
– Cooking method change for health: This is a simple and healthy one-pan sauce.
– Portion/serving suggestions: Serve with a side salad for a complete meal.
Cultural Context
Pasta Puttanesca is a classic Italian pasta dish that is said to have originated in Naples. The
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