Whole-wheat spaghetti is loaded with fiber and B vitamins; tomatoes are brimming with lycopene; olives are a good source of monounsaturated fat.
Ingredients12 ounces whole-wheat spaghetti
2 teaspoons olive oil
3 cloves garlic, minced
1 28-ounce can petite-cut diced tomatoes or regular diced tomatoes
12 pitted Greek (kalamata or Gaeta) olives, quartered
2 tablespoons drained capers
1/2 teaspoon crushed red pepper flakes
1 teaspoon dried oregano
1/4 cup chopped fresh basil
Nutrition Facts(2/3 cup sauce, 1 1/2 cups cooked spaghetti): 386 calories, 13% fat (5 g; 0.5 g saturated), 73% carbs (70 g), 14% protein (14 g), 11 g fiber, 49 mg calcium, 706 mg sodium.
DirectionsCook spaghetti according to package directions. Drain and cover with foil to keep warm.
Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Add tomatoes, olives, capers, red pepper flakes, and oregano, and bring mixture to a simmer. Reduce heat to low and simmer, uncovered, 10 minutes, until mixture thickens slightly. Stir in basil and remove from heat.
Place spaghetti in four shallow bowls and spoon tomato mixture over top.