Healthy Serving:
Pasta Sauce: Red Onion, Spinach and Capers

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 clove crushed garlic
• ½ cup sliced red onion
• 1 teaspoon crushed red pepper flakes
• 2 cups raw baby spinach or
• 1/3 cup frozen spinach, defrosted
• ½ cup canned diced tomatoes
• 1 tablespoon drained capers
• 2 oz (dry weight) whole wheat pasta
• Salt, preferably sea salt

Directions

• Heat the olive oil in a pan on medium-low setting.
• Add the crushed garlic and red pepper flakes and stir to combine.
• Stir in the onions.
• Heat for 10 to 15 minutes at the medium-low temperature.
• Stir occasionally to continue to mix in the oil.
• Once you have the garlic and onion cooking, fill a pasta pot with water, cover and bring to a boil on high temperature.
• Add the dry pasta and salt and cook as directed.
• When the onion is cooked, add the spinach to the pan and stir to coat with the oil.
• Cook for 3 to 4 minutes or until the spinach is wilted, if it is fresh.
• Stir in the tomatoes and capers and heat until the pasta is cooked.
• Serve the onion, spinach and caper sauce over the cooked whole wheat pasta.

Nutritional analysis per serving:

• Calories: 500
• Olive oil: 2 tablespoons
• Servings of vegetables: 4
• Servings of starch: 2
• Serving size: 1

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