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Lighter Pasta
for Winter's End
BY 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. Dont 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 sirens 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.
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