Poor Man's Fra Diavolo with whole grain pasta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
6 oz. dry Ronzoni SmartTaste Whole grain spaghetti enriched with calcium.1 cup Wegmans Roasted Garlic Pasta Sauce3/4 cup canned plain tomato sauce or crushed tomato1 onion, finely diced (about 1 cup)2 anchovies, crushed in 1 Tablespoon of the oil they come in1/2 can Bumblebee whole fancy clams, with the broth1/2 can Mackerel fillets, broken into pieces, with a couple spoonfuls of the broth1 tsp red pepper flakes2 tsp italian seasoning blend1 tsp hot pepper sauce (as hot as you dare, preferable a red sauce)1/2 cup dry red wine, like merlotsalt and black pepper to tasteOptional - about 1/3 a tablespoon (4-5g) butter.
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.
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.
Nutritional Info 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
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