Spicy Spaghetti with Arugula, Peas and Tomatoes
Take things up a notch with this spicy twist on an Italian classic. Canola oil helps carry the flavors through the dish.
- 1/2 lb whole-grain spaghetti 250 g
- 1 bay leaf
- 1/4 white or yellow onion, chopped
- 5 whole allspice berries
- 3 whole black peppercorns
- 1 Tbsp canola oil 15 mL
- 2 garlic cloves, minced
- 3 cups cherry tomatoes 750 mL
- 1 cup frozen peas 250 mL
- 2 cups baby arugula 500 mL
- 1/2 tsp salt 2 mL
- 1/2 tsp black ground pepper 2 mL
- 1. Cook spaghetti according to package instructions with bay leaf, onion, allspice berries and peppercorns. Once cooked, drain and set aside. Remove bay leaf and whole spices.
- 2. Meanwhile, in large skillet, heat canola oil and sauté garlic and tomatoes. Gently press tomatoes as they cook to release their liquids. Add peas and continue cooking for 2 minutes, stirring occasionally. Add arugula and cook until wilted.
- 3. Add vegetables to spaghetti. Season with salt and pepper. Serve.
1 cup (250 mL)
|Total Fat||5 g|
|Saturated Fat||0 g|
Chicken Parmigiana with Spaghetti Squash
The trick to a crisp but healthy parmigiana is bake-frying. Canola oil is ideal to bake-fry breaded chicken with in a very hot oven because of its high heat tolerance (smoke point 468 °F/242°C). Using spaghetti squash instead of angel hair pasta provides four times fewer calories per cup (174 versus 42 calories).
Arrabiata Pasta Sauce
Arrabiata means "angry style" in Italian and it's named as such due to the heat of the peppers. This simple, spicy sauce goes well with plain penne pasta.