In honor of Heart Month, I’ll be sharing heart healthy recipes every week in February from the National Heart, Lung, and Blood Institute and the American Heart Association. This whole wheat pasta dish is quick and flavorful with capers, olives, tomatoes, and garlic. Here’s to your healthy heart!
Prep time: 10 minutes
Cook time: 12 minutes
Yields: 4 servings
Serving Size: about 1-1/2 cups pasta
Ingredients
8 oz whole-wheat bow tie pasta (farfalle)
2 Tbsp olive oil
1-1/2 C onion, diced
2 Tbsp garlic, minced or pressed (about 5 cloves)
1/4 tsp cayenne pepper
2 tsp anchovy paste (optional)
1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
1 Tbsp capers
8 pitted black olives, each sliced lengthwise into 6 pieces
4 fresh parsley sprigs, rinsed and dried (optional)
Directions
1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.
3. Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.
4. Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes.
5. Add chopped tomatoes, capers, and olives. Cook and stir until heated through.
6. Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.
Per serving
Calories: 342
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 9 mg
Sodium: 455 mg
Total fiber: 12 g
Protein: 11 g
Carbohydrates: 62 g
Recipe Source: Deliciously Healthy Dinners