This Italian-inspired dish combines the robust flavors of puttanesca sauce with the hearty texture of whole-wheat pasta. It’s perfect for a quick weeknight dinner, offering a wholesome, satisfying meal that’s rich in fiber and essential nutrients.
Ingredients
- 8 oz of whole-wheat bow tie pasta
- 2 tablespoons of olive oil
- 3 garlic cloves, minced
- 1/2 teaspoon of red pepper flakes
- 1 can (14.5 oz) of diced tomatoes, undrained
- 1/2 cup of pitted kalamata olives, halved
- 2 tablespoons of capers, drained
- 6 anchovy fillets, chopped (optional)
- 1 teaspoon of dried oregano
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
- Freshly grated Parmesan cheese for serving (optional)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole-wheat bow tie pasta and cook according to package instructions until al dente. Drain and set aside.
- Prepare the Sauce: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, sautéing until fragrant, about 1 minute.
- Add Tomatoes and Flavorings: Stir in the diced tomatoes, kalamata olives, capers, anchovies (if using), and oregano. Simmer the sauce for about 10 minutes, allowing the flavors to meld.
- Combine Pasta and Sauce: Add the cooked pasta to the skillet with the sauce. Toss well to ensure the pasta is thoroughly coated with the sauce. Season with salt and pepper to taste.
- Finish and Serve: Stir in the fresh parsley just before serving. Transfer the pasta to serving plates and top with freshly grated Parmesan cheese, if desired.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 320 |
| Protein | 10g |
| Carbohydrates | 48g |
| Dietary Fiber | 8g |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Sodium | 650mg |
| Sugars | 4g |