Low Sodium Spaghetti Aglio e Olio
Indulge in the simple elegance of Low Sodium Spaghetti Aglio e Olio, a heart-healthy twist on the classic Italian comfort food. This recipe swaps out the salt without sacrificing flavor, relying on the rich, nutty aroma of golden garlic sautéed in extra virgin olive oil, a touch of red pepper flakes for gentle heat, and the zesty brightness of fresh lemon zest and parsley. A splash of unsalted pasta water creates a silky, emulsified sauce that perfectly coats al dente spaghetti. Topped with optional low sodium Parmesan cheese and a sprinkle of freshly ground black pepper, this quick 25-minute meal is the ultimate choice for anyone looking for a flavorful, low-sodium pasta dish. Serve it hot and let each bite transport you to a Mediterranean trattoria—no added salt required!
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Ingredients
- 12 oz Spaghetti
- 0.25 cup Extra virgin olive oil
- 6 Garlic cloves, thinly sliced
- 1 tsp Red pepper flakes
- 2 tbsp Fresh parsley, chopped
- 1 tsp Lemon zest
- 0.5 cup Unsalted pasta cooking water
- 2 tbsp Low sodium Parmesan cheese (optional)
- 0.25 tsp Black pepper, freshly ground
Directions
Step 1
Bring a large pot of water to a boil. Do not add salt to the water to keep the sodium content low. Cook the spaghetti according to package instructions until al dente. Reserve 1 cup of pasta cooking water, then drain the spaghetti.
Step 2
While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
Step 3
Add the sliced garlic to the warm oil and sauté gently for 2-3 minutes, stirring often, until the garlic turns golden and becomes fragrant. Be careful not to let the garlic burn as it will turn bitter.
Step 4
Sprinkle in the red pepper flakes and cook for another 30 seconds to toast them lightly.
Step 5
Lower the heat and add 1/2 cup of the reserved pasta cooking water to the skillet. Stir well to emulsify the oil and water into a sauce.
Step 6
Add the cooked spaghetti to the skillet and toss to coat all the noodles evenly in the garlic-oil mixture.
Step 7
Stir in the freshly chopped parsley and lemon zest for brightness and added flavor.
Step 8
Taste the dish and season with freshly ground black pepper. Avoid adding salt to maintain the low-sodium characteristic of the recipe.
Step 9
If desired, sprinkle with low sodium Parmesan cheese as a finishing touch before serving.
Step 10
Serve immediately, garnished with additional parsley or a light sprinkle of lemon zest, if desired.
Nutrition Facts
| Serving size | (558.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1102.1 |
| Total Fat 62.5g | 0% |
| Saturated Fat 10.6g | 0% |
| Cholesterol 8mg | 0% |
| Sodium 45.1mg | 0% |
| Total Carbohydrate 115.2g | 0% |
| Dietary Fiber 8.2g | 0% |
| Total Sugars 3.5g | |
| Protein 25.3g | 0% |
| Vitamin D 4IU | 0% |
| Calcium 206.9mg | 0% |
| Iron 7.0mg | 0% |
| Potassium 369.7mg | 0% |
Source of Calories