Heart-Healthy Puttanesca Sauce
Savor the vibrant flavors of Mediterranean cuisine with this Heart-Healthy Puttanesca Sauce, a lightened-up twist on the classic Italian favorite. Packed with nutrient-rich ingredients like unsalted kalamata olives, capers, and antioxidant-loaded tomatoes, this sauce delivers bold, briny notes without the extra sodium. Anchovy paste and crushed red pepper flakes offer savory depth and a hint of heat, perfectly balanced by fragrant fresh basil and oregano. Ready in just 40 minutes, this recipe is cooked with heart-healthy extra-virgin olive oil and pairs beautifully with whole-grain pasta, grilled fish, or chicken for a wholesome, satisfying meal. Perfect for those seeking a low-sodium, flavorful dinner option, this sauce is sure to become a weeknight favorite.
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 4 units garlic cloves, minced
- 1 medium red onion, finely chopped
- 28 ounces unsalted diced tomatoes
- 2 tablespoons tomato paste
- 0.5 cup unsalted kalamata olives, pitted and sliced
- 2 tablespoons capers, rinsed and drained
- 1 teaspoon anchovy paste
- 0.5 teaspoon crushed red pepper flakes
- 1 teaspoon dried oregano
- 0.25 cup fresh basil leaves, chopped
- 0.25 teaspoon black pepper
Directions
Step 1
Heat the olive oil in a large skillet over medium heat.
Step 2
Add the minced garlic and chopped red onion, and sauté until the onion is soft and translucent, about 5 minutes.
Step 3
Stir in the tomato paste and cook for an additional 1-2 minutes to deepen the flavor.
Step 4
Add the diced tomatoes, and bring the mixture to a simmer, stirring occasionally.
Step 5
Add the sliced olives, capers, anchovy paste, crushed red pepper flakes, and oregano. Stir to combine.
Step 6
Reduce the heat to low and let the sauce simmer gently for about 20 minutes, allowing the flavors to meld.
Step 7
Before serving, stir in the chopped fresh basil and season with black pepper to taste.
Step 8
Serve over whole-grain pasta or as a topping for grilled fish or chicken.
Nutrition Facts
| Serving size | (1176.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 721.8 |
| Total Fat 49.9g | 0% |
| Saturated Fat 6.5g | 0% |
| Cholesterol 3.3mg | 0% |
| Sodium 917.5mg | 0% |
| Total Carbohydrate 64.2g | 0% |
| Dietary Fiber 19.7g | 0% |
| Total Sugars 31.7g | |
| Protein 14.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 354.6mg | 0% |
| Iron 10.3mg | 0% |
| Potassium 2682.7mg | 0% |
Source of Calories