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Linguine Puttanesca

13 oz (375 g) Pantanella spelt linguine or whole-grain pasta

2 tsp extra-virgin olive oil

4 cloves garlic, minced

1½ cups halved ripe cherry tomatoes

1 can (28 oz/796 mL) no-salt-added Gigi Brand San Marzano whole peeled tomatoes, chopped (reserve liquid or purée for another use)

½ cup reduced-sodium vegetable broth

¼ cup chopped fresh parsley

2 tbsp green olive slices, rinsed

2 tsp capers in brine, rinsed and patted dry

2 anchovy fillets in olive oil, rinsed, patted dry and minced (optional)

¼ tsp crushed red pepper flakes

4 tsp freshly grated Parmigiano-Reggiano cheese

 Bring a large pot of water to a boil.  Cook pasta al dente according to package intructions.

In the meantime, heat olive oil over a medium-high heat in a large saucepan or deep non-stick skillet.  Add garlic and cherry tomatoes and cook, stirring frequently until tomatoes soften, about 2 to 3 minutes.  Stir in peeled tomatoes and vegetable broth.  Cook for 5 to 6 minutes.  Add parsley, green olives, capers, anchovies, if using, and crushed red pepper flakes tossing until well combined.

Drain pasta and toss well with half the puttanesca sauce.  Divide liguini evenly over pasta plates, ladle remaining sauce evenly over pasta and sprinkle each with 1tsp each of grated cheese.

LOW  ON THE GLYCEMIC INDEX

White pasta that is cooked until soft is known to raise blood sugar levels rapidly, making it a food with a high GI on the Glycemic Index.  You can lower pasta's GI rating by slowing down how quickly the digestive system breaks it down into sugar by cooking it "al dente" which means "to the tooth" or "to the bite" 

Another way to reduce GI is by substituting regular semolina pasta with an ancient grain such as spelt or kamut which have numerous health benefits and are proven to reverse type 2 diabetis.

 

 
2-3 Servings
25 min
Meatless

per serving 446 calories | 6 g total fat (1 g saturated fat) | 3 mg cholesterol | 274 mg sodium | 87 g carbohydrate | 7g fiber | 16 g protein