Aglio e olio – garlic and oil spaghettini

Posted on July 18, 2024

This timeless Italian pasta recipe embodies the perfect balance of effortless preparation and rich flavor. Delicate spaghettini is tossed in a pungent blend of sautéed garlic and premium olive oil, with the option to add a subtle spicy kick. A sprinkle of shaved parmesan cheese and a few fresh parsley leaves complete the dish, yielding a harmonious union of contrasting textures and flavors. Suited to skilled home cooks, this recipe can be prepared rapidly, making it an ideal choice for a sophisticated and satisfying meal.

Dinner

Ingredients

375g dried spaghettini

1/3 cup extra virgin olive oil

5 garlic cloves, crushed

1/2 teaspoon Masterfoods Chili Flakes (optional)

Grated parmesan (or vegetarian hard cheese), to serve

Finely chopped fresh flat-leaf parsley, to serve

Instructions

1

Cook Pasta: Cook pasta in a saucepan of boiling salted water, following packet directions until tender. Drain, reserving 1/4 cup liquid.

2

Prepare Sauce: Heat oil in a large, non-stick frying pan over medium-low heat. Add garlic and chili, if using. Cook for 1 to 2 minutes or until fragrant.

3

Combine: Add pasta and reserved cooking liquid. Season with salt and pepper. Cook, tossing, for 1 to 2 minutes or until combined and heated through.

4

Serve: Serve sprinkled with parmesan and parsley.

Key Points About Ingredients:

• Dried Spaghettini: This thin pasta cooks quickly and pairs well with light, oil-based sauces.
• Extra Virgin Olive Oil: High-quality olive oil is essential for the best flavor, providing a rich, fruity base for the sauce.
• Garlic Cloves: Crushed garlic releases more flavor than minced, making it the star of this dish.
• Chili Flakes (optional): Adds a subtle heat that complements the garlic and oil.
• Grated Parmesan: Adds a savory, nutty finish that balances the dish’s simplicity.
• Fresh Flat-Leaf Parsley: Provides a fresh, herbaceous contrast and a pop of color.

Key Nutritional Insights:

• Olive Oil: Rich in healthy monounsaturated fats and antioxidants, it supports heart health.
• Garlic: Known for its potential immune-boosting properties and high antioxidant content.
• Parmesan Cheese: Provides calcium and protein, but should be used in moderation due to its saturated fat and sodium content.
• Pasta: A good source of carbohydrates, which provide energy, though whole-grain varieties could offer more fiber and nutrients.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories480
• Standard DV% Daily Value*
• Total Fat20 g72 g27.78%
• Saturated Fat4 g20 g20%
• Cholesterol10 mg300 mg3.33%
• Sodium150 mg2300 mg6.52%
• Total Carbohydrate60 g275 g21.82%
• Dietary Fiber3 g28 g10.71%
• Total Sugars2 g
• Protein12 g50 g24%
• Calcium150 mg1300 mg11.54%
• Iron3 mg18 mg16.67%
• Potassium200 mg4700 mg4.26%
• Vitamin A12.5 mcg900 mcg1.39%
• Vitamin C (Ascorbic Acid)6 mg90 mg6.67%
• Vitamin E (Tocopherol)2 mg15 mg13.33%
• Vitamin K30 mcg120 mcg25%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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