Thick spaghetti with roasted red onions and olives

title="Thick spaghetti with roasted red onions and olives"
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• 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