Choosing anchovies canned in water instead of oil spares extra fat calories. Anchovies are a great source of calcium if you eat the bones.



Ingredient Checklist


Instructions Checklist
  • Cook pasta according to package directions, omitting salt and fat. Drain.

  • While pasta is cooking, combine capers and next 8 ingredients (capers through pepper) in a bowl.

  • Return pasta to pan. Stir in caper-anchovy mixture, tomatoes, onion, basil, and parsley. Sprinkle with cheese. Serving size: 1 cup pasta mixture and 1 tablespoon cheese.

Nutrition Facts

360 calories; calories from fat 29%; fat 11.6g; saturated fat 2.5g; mono fat 6.9g; poly fat 1.4g; protein 11.9g; carbohydrates 52.5g; fiber 3.5g; cholesterol 6mg; iron 3.7mg; sodium 725mg; calcium 119mg.