Pasta in a Light Anchovie, Caper, and Olive Marinara

Spaghetti al la Puttanesca
1 tsp. extra-virgin olive oil or cooking spray
3 to 4 cloves fresh garlic, pressed or minced
1 to 2 tbsp. Fresno or red jalapeño pepper, finely minced or ¼ tsp. red chili flakes (optional)
1 large yellow onion, chopped
8 anchovy fillets (one 2-oz. can)
1 28‑oz. can chopped tomatoes or 2 lb. fresh tomatoes, peeled, seeded, and chopped
3 tbsp. capers, rinsed and drained
1/2 cup water, red or white wine
1 6-oz. can tomato paste
½ cup domestic or Mediterranean black olives, sliced
2 tbsp. fresh basil, chopped or shredded (or 1/2 tbsp. dry)
1 tbsp. extra-virgin olive oil
6 cups cooked capellini (angel hair) or spaghettini pasta (12 oz. dry pasta)
6 tablespoons freshly grated Parmesan or Asiago cheese (optional)

1. Rinse anchovies well and pat dry with paper towel. Mince and set aside. Rinse capers in cold water and drain.

2. Lightly coat a large stick-resistant skillet or stock pot with cooking spray. If using a nonstick pan, use a
non-aerosol cooking oil dispenser or spread 1 tsp. olive oil over surface of pan and heat on medium for two minutes. Sauté garlic, onions, red chili, and anchovies together until onions become tender.

3. Add tomatoes, tomato paste, capers, olives and wine to pan and bring to gentle boil, stirring often. Reduce heat to low and simmer 15 minutes to an hour. At the end of cooking time, stir in olive oil and fresh basil.

4. While sauce is simmering, bring a large pan of water to boil, add pasta and cook until al dente (still somewhat firm) according to package directions. Drain pasta well, divide into 6 portions, and top with 1 ½ cups sauce and 1 tbsp. freshly grated Parmesan or Asiago cheese.

Recipe from Lighten Up – The Art of Healthy Gourmet Cooking, by Mary E. Ross

Pasta Putenesca con Meno Grassi (Light Pasta Putenesca)
Yield: 6 – 1 1/2‑cup servings at 350 Calories; 8g Fat (19.9% calories from fat); 13g Protein; 57g Carbohydrate; 5g Dietary Fiber; 8mg Cholesterol; 712mg Sodium.

Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Pasta Putenesca con Alto Grassi (High-Fat Pasta Putenesca)
Yield: 6 – 1 1/2‑cup servings at 632 Calories; 26g Fat (36.4% calories from fat); 25g Protein; 76g Carbohydrate; 6g Dietary Fiber; 16mg Cholesterol; 956mg Sodium.

Exchanges: 4 Grain (Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates.

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