Fish

Poor Man's Fra Diavolo with whole grain pasta is for Dinner.

Poor Man's Fra Diavolo with whole grain pasta takes 5 minutes to prepare.

Poor Man's Fra Diavolo with whole grain pasta takes 25 minutes to cook.

Poor Man's Fra Diavolo with whole grain pasta makes 3 servings.

The ingredients for Poor Man's Fra Diavolo with whole grain pasta are:

6 oz. dry Ronzoni SmartTaste Whole grain spaghetti enriched with calcium.
1 cup Wegmans Roasted Garlic Pasta Sauce
3/4 cup canned plain tomato sauce or crushed tomato
1 onion, finely diced (about 1 cup)
2 anchovies, crushed in 1 Tablespoon of the oil they come in
1/2 can Bumblebee whole fancy clams, with the broth
1/2 can Mackerel fillets, broken into pieces, with a couple spoonfuls of the broth
1 tsp red pepper flakes
2 tsp italian seasoning blend
1 tsp hot pepper sauce (as hot as you dare, preferable a red sauce)
1/2 cup dry red wine, like merlot
salt and black pepper to taste
Optional - about 1/3 a tablespoon (4-5g) butter.

Here is how you make Poor Man's Fra Diavolo with whole grain pasta:

Makes about 5-6 cups (1288 grams) I cut that into 3 very generous servings. With side dishes and vegetables, this would easily serve 4 people. 1. Boil the pasta until it's very al dente-- it should still be slightly undercooked so it doesn't get mushy when cooking into the clam broth2. While pasta is cooking, heat the oil with the crushed sardines over medium heat and when hot, add the minced onion. Quickly stir in the seasonings (this is the secret, the fat and spices will infuse the onion and spread thru the sauce allowing a very little fat to go a long way in flavor distribution.) Save a little of the spices out to add just before the end to add a brighter, more complex layering of seasoning. Cook the onion and seasoning mix about 3-4 minutes, then stir in garlic, the hot sauce and cook 1 minute. 3. Stir in the broth from the clams, the red wine (and if desired a smidgen of butter to infuse a richer mouth feel but you don't have to) and the mackerel, broken into pieces along with it's broth. Bring to a boil and add the pasta, stirring and tossing to coat until the pasta is cooked and it's starch has helped thicken the broth. Add the roasted garlic pasta sauce, the canned crushed tomatoes (or plain tomato sauce), the hot sauce and add the clams. Cook over medium heat about 5 minutes until heated through and the clams are cooked (be careful not to overcook they will get tough). Taste, adjust seasonings to your liking. Serve immediately with very thin slices of reduced fat swiss cheese (or smoked provolone) and a good does of fresh grated aged parmesean. Enjoy with the same red wine you used to cook in the sauce. Number of Servings: 3Recipe submitted by SparkPeople user CCKELLY3.

The nutritional information for Poor Man's Fra Diavolo with whole grain pasta is:

• Servings Per Recipe: 3
• Amount Per Serving
• Calories: 418.1

• Total Fat: 9.6 g
• Cholesterol: 55.4 mg
• Sodium: 808.1 mg
• Total Carbs: 62.7 g
• Dietary Fiber: 9.4 g
• Protein: 16.0 g