- 0:10 Prep
- 0:15 Cook
- 8 Servings
- Capable cooks
Gather around the table for a wonderful Italian banquet to share with friends and family.
Ingredients
- 2 tablespoons olive oil
- 1 large brown onion, finely chopped
- 2 garlic cloves, finely chopped
- 3 anchovy fillets, finely chopped
- 1/4 teaspoon dried chilli flakes
- 2 tablespoons drained capers, rinsed
- 400g can diced tomatoes
- 1/2 cup pitted black olives, sliced
- 1 tablespoon finely chopped fresh oregano leaves
- 400g dried penne pasta
- Chopped fresh flat-leaf parsley leaves, to serve
Method
- Step 1Heat oil in a saucepan over medium heat. Add onion, garlic, anchovies, chilli and capers. Cook, stirring occasionally, for 5 minutes or until onion has softened.
- Step 2Add tomato, olives and oregano. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until sauce has slightly thickened.
- Step 3Meanwhile, cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain. Return to pan. Add tomato mixture. Toss to combine. Transfer to a large platter. Sprinkle with parsley. Serve.
- High carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1065 kj
Energy
7g
Fat Total
1g
Saturated Fat
3g
Fibre
7g
Protein
1mg
Cholesterol
222.33mg
Sodium
3g
Carbs (sugar)
39g
Carbs (total)
All nutrition values are per serve
Notes
To reheat the sauce, place in a saucepan over medium heat. Cook, stirring occasionally, for 20 minutes or until heated through.
Serves 8 as part of a banquet.
- Author: Claire Brookman
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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