Thick spaghetti with roasted red onions and olives

0
54
Thick spaghetti with roasted red onions and olives
  • 0:15 Prep
  • 0:40 Cook
  • 2 Servings
  • Capable cooks

This low-fat spaghetti dish will help you with carbo loading before a big game or event.

Featured in
Cooking for 1 or 2, Spaghetti recipes

Ingredients

  • 2 large red onions, halved, cut into thin wedges
  • 3 teaspoons extra virgin olive oil
  • Salt & freshly ground black pepper
  • 300g spaghetti
  • 2 anchovy fillets, drained, chopped
  • 1 1/2 tablespoons Massel vegetable liquid stock
  • 8 kalamata olives, pitted, halved
  • 2 tablespoons capers, rinsed, drained
  • 1 small fresh red birdseye chilli, deseeded, finely chopped
  • 1/3 cup loosely packed chopped fresh continental parsley

Method

  • Step 1
    Preheat oven to 200°C. Line a baking tray with non-stick baking paper.
  • Step 2
    Place the onion wedges in a bowl. Drizzle with 1 teaspoon of the oil and season with salt and pepper. Toss gently to combine. Spread over the lined tray in a single layer and roast in preheated oven for 40 minutes or until browned on the edges and tender.
  • Step 3
    Cook the spaghetti in a large saucepan of boiling salted water, following the packet directions, or until al dente, about 15 minutes before the onions finish cooking.
  • Step 4
    Heat 1 teaspoon of the remaining oil in a small saucepan over low heat and cook the anchovies, stirring, until they begin to dissolve. Add the vegetable stock or water, olives, capers and chilli, and toss over heat for 1 minute.
  • Step 5
    Drain the spaghetti and return to the saucepan. Add the remaining oil, roasted onions, olive mixture and parsley, and toss gently to combine. Divide between serving bowls and serve immediately.

  • High carb
  • High fibre
  • Low sugar

Nutrition

  • 2885 kj

    Energy

  • 13g

    Fat Total

  • 2g

    Saturated Fat

  • 10g

    Fibre

  • 21g

    Protein

  • 3mg

    Cholesterol

  • 661.95mg

    Sodium

  • 9g

    Carbs (sugar)

  • 115g

    Carbs (total)

All nutrition values are per serve

Notes

If you’re not overly fond of anchovies, you can omit them without affecting the GI. As a variation, add 1/2 cup of bottled tomato pasta sauce to the olive mixture before mixing with the spaghetti.

  • Author: Jan Purser
  • Image credit: Chris Chen
  • Publication: Australian Good Taste

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here