Adult’s Only Pasta Sauce
from: Ultimate Foods for Ultimate Health and don’t forget the chocolate! recipe by: Mairlyn Smith (that would be moi!)
You looked at the anchovies in the recipe and are thinking aren’t they those teeny fishy things I pick off pizza? Before you get your plaque engraved with Guru of Gourmand, read on. Those tiny little fishes are a staple in the Mediterranean diet, they’re loaded with those amazing omega-3 fatty acids that Liz is raving about, they melt in the pan making them impossible to pick out and the flavour they impart is so unique no one will ever figure it out. Yup, the secret ingredient in this terrific pasta sauce is anything but mundane.
4 anchovy fillets, drained and diced
6 cloves garlic, minced
1 – 28 fl. oz. (796 mL) can diced tomatoes
24 black Kalamata olives, pitted
1 cup (250 mL) dry red wine
¼ – ½ tsp. (1-2 mL) red pepper flakes
- Make sure that you have all of your ingredients prepped and ready to go.
- Heat a large frying pan over medium heat; add the anchovies and the garlic, stir quickly, don’t let it burn. Sauté 1 minute.
- Add the tomatoes, olives, red wine and red pepper flakes, bring to the boil, reduce heat and simmer for 20 minutes.
- Serve over cooked pasta.
Makes – 3 cups (750 mL)
Serves – 4 – ¾ cup (175 mL) servings
Each ¾ cup (175 mL) serving contains: 160 Calories, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 500 mg Sodium, 12 g CHO, 2 g Fiber, 4 g Protein