This is one of my favorite recipes to make at home for dinner. It’s simple, healthy, AND super delicious…without the high cost of other meals of this caliber.. sounds like perfection right?! Now those of you who are familiar with Putanesca, this Italian dish can definitely be pretty basic and low in balanced nutrition as the traditional version is made up mostly of white pasta (usually with olives, anchovies and capres in tomato sauce). But it is after all how you approach it, how you tackle and tweak a long standing recipe just enough without changing it’s original taste or integrity. The result of my tweaking makes for a nutritionally packed that’s ideal for when you’re tired and want something quick, yummy and replenishing for your body.
Layers of colour and flavour make a meal like this Putanesca a winner
In North America many of us are conditioned to “fill our plates” in order to get a completemeal. Problem is a plate full of white pasta is NOT the same as one full of veggies, lean protein and healthy fats. The latter plate is not just healthier but will also properly refuel you making your body strong and last longer in tip top condition, similar to how you’d fill your car up with good quality fuel to keep it driving smoothly.
So with that in mind, let’s see how we can turn this into a powerhouse of a meal..
Now that’s what I call tomato sauce! So much healthy goodness here.
Right off the bat, by subbing in brown rice noodles for the white flour kind, we’re upping the nutritional profile with added whole grains and without the tummy upset from the gluten. Complete protein and healthy fats, found in the tuna and anchovies, is key for proper body function and repair. Next up, powerful antioxidants called lycopene are abundantly found in our tomatoes (note Lycopene may be better absorbed when it is consumed in canned form- one of only times I would suggest canned over fresh.) In my version I put in a bunch of fresh baby arugula at the end, which gives it a little peppery kick, adding even more flavor, as well as bulk and substance. This in turn allows for less pasta needed to each serving. The greens also raise the nutritional content with even more phytonutrients. And of course best of all, the final product is pretty amazing!
Now go ahead and make this one. Let me know what you think..
INGREDIENTS: (MAKES 2 SERVINGS)
- 2 bunches – each the width of a quarter – of brown rice noodles (spaghetti or fettuccini is best here)
- Small can of tuna in extra virgin olive oil
- 6-8 anchovies chopped
- 2 cloves of garlic
- 1 tbs capers, drained
- ½ tsp dried chili flakes
- Handful of pitted black olives
- 1 medium can (appx. 14oz) of chopped or baby tomatoes (no salt added)
- 2 cups baby arugula (baby spinach works too)
- Juice of half a lemon
DIRECTIONS
- Fill a medium saucepan with water and salt (salt helps pasta from sticking, especially key with rice pasta) Bring to a boil. Cook noodles according to package instructions.
- While water is boiling get your sauce ingredients ready: crush the garlic, chop anchovies, drain capres.
- Heat a large frying pan at medium heat.
- Pour the oil from the tuna into the frying pan and then add garlic, along with the capers, chili flakes, and anchovies (with some of it’s oil)
- Once the garlic starts to get a little colour, add the tuna, breaking it up a little, then add the olives, tomatoes, and some black pepper. Bring the mix to a boil and then lower heat and let simmer for 15-20 min.
- Once the pasta has cooked, drain it and reserve some of the cooking water.
- Add the pasta to the frying pan, then squeeze over the juice of a lemon and add most of the parsley, mixing well.
- If the sauce feels very thick add some of the reserved spaghetti water to loosen it up.
- Add the arugula and continue mixing to get the leaves to wilt just enough to blend with the pasta
- Pour the spaghetti mixture into a large bowl and serve and ENJOY!
