olive oil cooking spray
4 cloves fresh garlic, pressed or minced
1 red chili pepper finely minced
1 medium yellow onion, chopped
6 anchovy filets, rinsed, drained and minced
1 28-oz. can chopped roma or regular tomatoes or 2 lb. fresh tomatoes, peeled, seeded and chopped
1 roasted red bell pepper, chopped
2 tablespoons rinsed and drained capers
¼ to 1/3 cup white wine
3 ounces tomato paste (1/2 of a 6-oz. can)
½ cup sliced black olives
2 tablespoons chopped fresh basil
1 tablespoon extra virgin olive oil
8 oz. uncooked spaghetti (approximately 1 ½ cups cooked pasta per serving)
6 tablespoons fresh grated Parmesan 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 spray a large non-stick skillet with cooking spray and heat on medium for 2 to 3 minutes. Sauté garlic, onions, red chilies and anchovies together until onions become tender.
3. Add tomatoes, roasted red bell pepper, capers, olives, tomato paste, wine and salt to onion mixture and bring to gentle boil stirring often. Reduce heat to low and simmer 30 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 according to package directions. Drain pasta well, stir in sauce and serve with fresh grated Parmesan cheese.
Yield: 6 – 1 1/2-cup servings with cheese each at approximately 260 calories; 6.7 grams total fat 1.7 grams saturated fat; 7 milligrams cholesterol; 42 grams carbohydrate; 4.1grams dietary fiber; 10.3 grams protein; 662 milligrams sodium.
Yield: 6 – 1 1/2-cup servings without cheese each at approximately 238 calories; 5.2 grams total fat 0.7 gram saturated fat; 3 milligrams cholesterol; 41.6 grams carbohydrate; 4.1 grams dietary fiber; 8.2 grams protein; 569 milligrams sodium.