Lighter Pasta for Winter's End

FROM THE AMERICAN INSTITUTE FOR CANCER RESEARCH

It is just about time to put away the winter stew pot and get ready for the lighter fare of spring. A pasta with a light but hearty sauce is one good bridge between the seasons. It takes care of the slight chill in the air but looks ahead to less time spent in the kitchen and more outdoors.

Pasta Puttanesca is a spicy sauce of tomatoes, herbs, onions, garlic, capers, olives and anchovies. While usually served with pasta, you may see alla puttanesca on a menu, indicating that the dish is served with this traditional sauce. Don’t be scared away by the anchovies - they melt into the sauce and just give it a rich taste.

The name of this earthy Neapolitan sauce comes from the Italian word for prostitute. One explanation for the racy name is that the intense fragrance of the sauce was like a siren’s call. Another is that the sauce is so fast and easy to make, it was an ideal dish for “working women” to make between clients. And yet another story is that Italian prostitutes would go to restaurants after a long, late night and the chefs would serve them a simple dish such as this, made from leftovers.

Whatever its origins, Pasta Puttanesca is the kind of dish that belongs on a regular list of easy, tasty meals. It is low in fat and high in flavor, and can be made with ingredients from the pantry.

Any kind of pasta will work with puttanesca sauce, although penne and fusilli catch the sauce better. The sauce also is good over vegetables, seafood, chicken, or any other plainly cooked meat or vegetable.

Pasta puttanesca can be a staple of a healthful diet. The American Institute for Cancer Research recommends an approach called “The New American Plate” to help people rethink their eating habits. The Institute recommends that vegetables, fruits, whole grains and beans cover two-thirds (or more) of the plate. Animal-source foods should cover one-third (or less). Studies show a connection between eating fruits and vegetables and cancer prevention. This dish reflects the strong link that often exists between health-promoting recipes and great taste.

Pasta Puttanesca - Makes 4 servings.

1 Tbsp. olive oil
1 cup finely chopped onion
1 1/2 Tbsp. minced garlic
1 Tbsp. finely chopped anchovy fillets or anchovy paste
1/4 tsp. dried crushed red pepper
1 can (28 oz.) tomatoes in juice,
12 black olives, pitted and halved (optional)
1/2 Tbsp. capers, drained
1 tsp. dried oregano
1 tsp. dried basil
1 cup fresh parsley, chopped
8 oz. whole-grain pasta
chopped, or crushed tomatoes in purée

In an unheated saucepan large enough to hold the pasta, combine the oil, onion, garlic, anchovies and red pepper. Stir over low-medium heat until golden but not brown, about 3 to 5 minutes. Add tomatoes, olives, capers, oregano and basil. Stir to blend and simmer, uncovered, until the sauce begins to thicken, about 15 minutes.

Cook the pasta according to package directions. Drain thoroughly in a colander and add to the sauce. Blend with the sauce, cover and let sit off the heat for a few minutes. Add the parsley, mix in thoroughly and serve.

Per serving: 317 calories, 5 g. total fat (less than 1 g. saturated fat), 63 g. carbohydrate, 12 g. protein, 10 g. dietary fiber, 847 mg. sodium.

AICR offers a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET, a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer. The American Institute for Cancer Research is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a range of education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided more than $65 million in funding for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org. AICR is a member of the World Cancer Research Fund International.

____________________________________

ARTICLE POSTED MARCH 03, 2003

 

• print this page