Fresh puttanesca with brown rice
Dietitian’s tip:
This robust sauce is traditionally served over pasta, but here it’s served over brown rice.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
- High-fiber
Ingredients
- 4 cups chopped ripe plum tomatoes
- 4 Kalamata olives, pitted and sliced
- 4 green olives, pitted and sliced
- 1 1/2 tablespoons capers, rinsed and drained
- 1 tablespoon minced garlic
- 1 tablespoon olive oil
- 1/4 cup chopped fresh basil
- 1 tablespoon minced fresh parsley
- 1/8 teaspoon red pepper flakes
- 3 cups cooked brown rice
Directions
In a large bowl, combine the tomatoes, olives, capers, garlic and oil. Add the basil, parsley and red pepper flakes. Stir to combine.
Cover and let stand at room temperature for 20 to 30 minutes. Stir occasionally. Serve over cooked rice.
Nutritional analysis per serving
Serving size: 2 cups
- Calories 237
- Total carbohydrate 43 g
- Total sugars 5 g
- Added sugars 0 g
- Dietary fiber 5 g
- Protein 5 g
- Total fat 6 g
- Saturated fat 1 g
- Monounsaturated fat 4 g
- Polyunsaturated fat 1 g
- Cholesterol 0 g
- Sodium 161 mg
- Potassium 558 mg
- Calcium 45 mg
- Magnesium 88 mg
- Vitamin D 0 IU
- Iron 2 mg
