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Women's Menopause Health Center  February 15, 2007 Newsletter.

 

Healthy Spaghetti Puttanesca (Fresh Tomato Sauce).
 


SERVES 4

PREP TIME: 10 minutes COOK TIME: 11 minutes

nutrient note: Whole-wheat spaghetti is loaded with fiber and B vitamins; tomatoes are brimming with
Iycopene; olives are a good source of monounsaturated fat. For a protein boost, add 8 ounces shrimp
or cubed halibut once you bring the tomato mixture to a simmer; cooking time remains the same.

12 ounces whole-wheat spaghetti
2 teaspoons olive oil
3 cloves garlic, minced
28-ounce can petite-cut diced tomatoes or regular diced tomatoes
12 pitted Greek (kalamata or Gaeta) olives, quartered
2 tablespoons drained capers
1/2 teaspoon crushed red pepper flakes
1 teaspoon dried oregano
1/4 cup chopped fresh basil

Cook spaghetti according to package directions. Drain and cover with foil to keep warm.

Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Add
tomatoes, olives, capers, red pepper flakes, and oregano, and bring mixture to a simmer. Reduce heat
to low and simmer, uncovered, 10 minutes, until mixture thickens slightly. Stir in basil and remove
from heat.

Place spaghetti in four shallow bowls and spoon tomato mixture over top.

PER SERVING (2/3 cup sauce, 1 1/2 cups cooked spaghetti): 386 calories, 13% fat (5 g; 0.5 g
saturated), 73% carbs (70 g), 14% protein (14 g), 11 g fiber, 49 mg calcium, 706 mg sodium.


 

 

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