Whole-wheat spaghetti a la puttanesca

Spaghetti alla Puttanesca … Some claim that the name comes from the fact that this dish is very quick to cook and eat. However, it has a remarkable flavor, is easy, and is made of ingredients easily kept on hand.

 

 

 Ingredients for 2 servings:

• 10 ripen tomatoes
• 250 ml tomato sauce
• 3 cups cooked whole wheat spaghetti
• 1 medium onion
• 1 clove of garlic
• 15 black or green olives (chopped)
• 1 tbsp capers (chopped)
• 1 tbsp oregano
• 1 tbsp basil
• 1 tbsp thyme
• ½ tsp chili flakes
• 1 tbsp olive oil
• Salt & pepper

 

*Tbsp: Tablespoon     Tsp: Teaspoon     Cup: 250ml

 

 

 Instructions:

1. Prepare the pasta as indicated on the package
2. Finely chop the onion and garlic and cook them in a pot with the olive oil
3. Add the tomatoes and tomato sauce and let it boil for 15 minutes
4. Add the olives, capers, oregano, basil, thyme, chili flakes, salt and pepper
5. Let it cook for another 15 minutes
6. Serve with parmesan flakes

 

 

Dietitian’s Tip: Do it like Italians. Since this sauce is so simple, you do need to use fresh seasonal ingredients when making it for the best results (taste and nutrition).

 

 

Nutritional Value per serving :

Energy / Calories: 526 Kcal

Fat:  18 γρ.

Carbohydrates: 83 γρ.

Fiber: 18 γρ.

Protein: 16 γρ.

 

Vitamins and Minerals

Vitamin A: 91%

Vitamin B6: 43%

Vitamin C: 127% *

Copper: 47%

Folic Acid: 33.5%

Iron: 52%

Magnesium: 37%

Manganese: 155%

Niacin: 32%

Pantothenic acid 25%

Phosphorus: 33%

Selenium: 57%

Thiamine: 39%

 

* Percentage of Recommended Daily Intake based on a 2000 kcal.

 

 

Eleana Liasidou

Clinical Dietitian – Nutritionist, MSc