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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 418.1
  • Total Fat: 9.6 g
  • Cholesterol: 55.4 mg
  • Sodium: 808.1 mg
  • Total Carbs: 62.7 g
  • Dietary Fiber: 9.4 g
  • Protein: 16.0 g

View full nutritional breakdown of Poor Man's Fra Diavolo with whole grain pasta calories by ingredient
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Poor Man's Fra Diavolo with whole grain pasta

Submitted by: CCKELLY3

Introduction

The most labor intensive thing you'll have to do in this recipe is dice the onion. Bascially, if you can boil water and use a can opener, you're good to go.
This is not for the faint of heart or weak of tongue...this is intensely flavored food that will make your mouth stand up and take notice. It is also sauce heavy cause growing up with the Sicilian-American side of my family, we liked a lot of Italian gravy to sop up with bread at the bottom of the bowl. Please feel free to adjust any of the seasonings or amount of ingredients to your taste.
Using what is in the cupboard to stave off pizza craving. Whole grain pasta and INTENSE seasonings to make this sing on my tongue and not even think about pizza. I top it with reduced fat swiss and parmesean cheese and extra black and red pepper. Not only does the flavor help offset the pizza craving, but if you're like me, you crave fat rich foods when your body needs omega-3s; the mackerel is a very rich source of that and will soothe the fat-hungry monster.
The most labor intensive thing you'll have to do in this recipe is dice the onion. Bascially, if you can boil water and use a can opener, you're good to go.
This is not for the faint of heart or weak of tongue...this is intensely flavored food that will make your mouth stand up and take notice. It is also sauce heavy cause growing up with the Sicilian-American side of my family, we liked a lot of Italian gravy to sop up with bread at the bottom of the bowl. Please feel free to adjust any of the seasonings or amount of ingredients to your taste.
Using what is in the cupboard to stave off pizza craving. Whole grain pasta and INTENSE seasonings to make this sing on my tongue and not even think about pizza. I top it with reduced fat swiss and parmesean cheese and extra black and red pepper. Not only does the flavor help offset the pizza craving, but if you're like me, you crave fat rich foods when your body needs omega-3s; the mackerel is a very rich source of that and will soothe the fat-hungry monster.

Number of Servings: 3

Ingredients

    6 oz. dry Ronzoni SmartTaste Whole grain spaghetti enriched with calcium.
    1 cup Wegmans Roasted Garlic Pasta Sauce
    3/4 cup canned plain tomato sauce or crushed tomato
    1 onion, finely diced (about 1 cup)
    2 anchovies, crushed in 1 Tablespoon of the oil they come in
    1/2 can Bumblebee whole fancy clams, with the broth
    1/2 can Mackerel fillets, broken into pieces, with a couple spoonfuls of the broth
    1 tsp red pepper flakes
    2 tsp italian seasoning blend
    1 tsp hot pepper sauce (as hot as you dare, preferable a red sauce)
    1/2 cup dry red wine, like merlot
    salt and black pepper to taste
    Optional - about 1/3 a tablespoon (4-5g) butter.

Directions

Makes about 5-6 cups (1288 grams) I cut that into 3 very generous servings. With side dishes and vegetables, this would easily serve 4 people.

1. Boil the pasta until it's very al dente-- it should still be slightly undercooked so it doesn't get mushy when cooking into the clam broth

2. While pasta is cooking, heat the oil with the crushed sardines over medium heat and when hot, add the minced onion. Quickly stir in the seasonings (this is the secret, the fat and spices will infuse the onion and spread thru the sauce allowing a very little fat to go a long way in flavor distribution.) Save a little of the spices out to add just before the end to add a brighter, more complex layering of seasoning. Cook the onion and seasoning mix about 3-4 minutes, then stir in garlic, the hot sauce and cook 1 minute.

3. Stir in the broth from the clams, the red wine (and if desired a smidgen of butter to infuse a richer mouth feel but you don't have to) and the mackerel, broken into pieces along with it's broth. Bring to a boil and add the pasta, stirring and tossing to coat until the pasta is cooked and it's starch has helped thicken the broth. Add the roasted garlic pasta sauce, the canned crushed tomatoes (or plain tomato sauce), the hot sauce and add the clams. Cook over medium heat about 5 minutes until heated through and the clams are cooked (be careful not to overcook they will get tough). Taste, adjust seasonings to your liking. Serve immediately with very thin slices of reduced fat swiss cheese (or smoked provolone) and a good does of fresh grated aged parmesean. Enjoy with the same red wine you used to cook in the sauce.

Number of Servings: 3

Recipe submitted by SparkPeople user CCKELLY3.





TAGS:  Fish | Dinner | Fish Dinner |

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