Heart-Healthy Spaghetti with Walnuts and Anchovies
Walnuts and anchovies provide a delectable dose of omega-3s in this light pasta dish. Serve with our Blueberry or Mediterranean salad for a complete and satisfying meal.
Makes 4 first course or light lunch servings.
½ lb. whole grain pasta
2 T. extra virgin olive oil
2 tsp. garlic, minced or pressed
1/3 c. walnuts, chopped
¼ tsp. hot red pepper flakes
8 oil-packed anchovy fillets, drained and finely minced
½ c. fresh parsley, chopped
• Put the pasta on to cook. Cook about 2 minutes less than the usual time. Drain and reserve ½ c. pasta water.
• In a large sauté pan, over low heat, cook the garlic in the oil for about one minute. Add the walnuts and red pepper flakes and continue cooking another minute or so.
• Add the anchovies and cook another minute.
• Increase the heat and add ½ c. pasta water to the pan.
• Add drained pasta to the pan, and stir and toss until all liquid is absorbed and pasta is tender.
• Mix in parsley and serve immediately.
Nutritional Information per Serving: 250 calories, 8.6 g protein, 23 g carbohydrates, 14 g fat (1.5 g saturated), 6.8 mg cholesterol, 1.4 g fiber, 298 mg sodium, EPA 61 mg, DHA 103 mg.
