Heart-Healthy Spaghetti with Walnuts and Anchovies

Walnuts and anchovies provide a delectable dose of omega-3s in this light pasta dish. Serve with our Blueberry or Mediterranean salad for a complete and satisfying meal.

Makes 4 first course or light lunch servings.

½ lb. whole grain pasta
2 T. extra virgin olive oil
2 tsp. garlic, minced or pressed
1/3 c. walnuts, chopped
¼ tsp. hot red pepper flakes
8 oil-packed anchovy fillets, drained and finely minced
½ c. fresh parsley, chopped

•    Put the pasta on to cook. Cook about 2 minutes less than the usual time. Drain and reserve ½ c. pasta water.
•    In a large sauté pan, over low heat, cook the garlic in the oil for about one minute. Add the walnuts and red pepper flakes and continue cooking another minute or so.
•    Add the anchovies and cook another minute.
•    Increase the heat and add ½ c. pasta water to the pan.
•    Add drained pasta to the pan, and stir and toss until all liquid is absorbed and pasta is tender.
•    Mix in parsley and serve immediately.
 
Nutritional Information per Serving: 250 calories, 8.6 g protein, 23 g carbohydrates, 14 g fat (1.5 g saturated),  6.8 mg cholesterol, 1.4 g fiber, 298 mg sodium, EPA 61 mg, DHA 103 mg.