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A classic Neapolitan dish, Spaghetti Aglio e Olio is the epitome of elegant simplicity. Perfectly al dente spaghetti is tossed in a fragrant sauce of garlic-infused extra virgin olive oil and a hint of red pepper flakes. Ready in under 20 minutes, it's a timeless and satisfying meal.
Cook the Pasta: Bring a large pot of water to a rolling boil. Add 2 tablespoons of salt. Add the spaghetti and cook according to package directions until al dente, typically 8-10 minutes. Before draining, reserve at least 1.5 cups of the starchy pasta water. This water is crucial for creating the sauce.
Infuse the Oil: While the pasta is cooking, pour the olive oil into a large, cold skillet or sauté pan. Add the thinly sliced garlic. Turn the heat to low-medium and let the garlic gently sizzle, stirring occasionally. Cook for 3-5 minutes, or until the garlic is fragrant and just beginning to turn a pale golden color. Do not let it brown, or it will become bitter. Stir in the red pepper flakes and cook for another 30 seconds.
Emulsify the Sauce: Using tongs, transfer the drained pasta directly into the skillet with the garlic oil. Add 1/2 cup of the reserved pasta water and the chopped parsley. Increase the heat to medium-high and toss the pasta vigorously for 1-2 minutes. The starchy water will combine with the oil to create a creamy, emulsified sauce that clings to the noodles. If the pasta seems dry, add another splash of pasta water until it reaches a silky consistency.
Finish and Serve: Remove the skillet from the heat. If using, stir in the grated Parmesan cheese. Season with freshly ground black pepper and taste for salt, adding a pinch if needed (the pasta water is already salty). Serve immediately, garnished with extra fresh parsley.
A classic Neapolitan dish, Spaghetti Aglio e Olio is the epitome of elegant simplicity. Perfectly al dente spaghetti is tossed in a fragrant sauce of garlic-infused extra virgin olive oil and a hint of red pepper flakes. Ready in under 20 minutes, it's a timeless and satisfying meal.
This italian recipe takes 20 minutes to prepare and yields 4 servings. At 716.6 calories per serving with 18.49g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Sauté shrimp or sliced cooked chicken with the garlic until cooked through. Or, toss in a can of drained chickpeas at the end for a plant-based protein boost.
Wilt a few handfuls of spinach into the sauce, or add halved cherry tomatoes, sun-dried tomatoes, or roasted broccoli for extra nutrients and flavor.
Finish the dish with a squeeze of fresh lemon juice and a teaspoon of lemon zest to brighten up the flavors.
For a deeper, savory flavor, add 1-2 minced anchovy fillets to the oil along with the garlic. They will dissolve and add a rich umami background note.
Extra virgin olive oil is a primary source of monounsaturated fats, particularly oleic acid, which is known to reduce inflammation and support cardiovascular health.
Garlic contains allicin, a powerful compound released when it's sliced or crushed. Allicin has been studied for its antioxidant properties and potential to support healthy blood pressure and cholesterol levels.
The spaghetti provides complex carbohydrates, which are the body's main source of fuel, offering sustained energy for daily activities and physical performance.
A typical serving of Spaghetti Aglio e Olio contains approximately 500-550 calories, primarily from the pasta and olive oil. The exact number can vary based on portion size and the amount of oil and cheese used.
It can be part of a healthy diet. The dish is rich in heart-healthy monounsaturated fats from olive oil and beneficial compounds from garlic. However, it is calorie-dense and high in carbohydrates, so it's best enjoyed in moderation as part of a balanced diet that includes vegetables and protein.
This is a common issue caused by improper emulsification. To fix this, ensure you use enough of the starchy pasta water and toss the pasta vigorously with the oil over medium-high heat. The combination of starch, water, heat, and agitation is what creates the creamy, non-oily sauce.
Absolutely. Simply substitute the traditional spaghetti with your favorite brand of gluten-free spaghetti and cook it according to the package instructions. The rest of the recipe remains the same.
For the best and most authentic flavor, fresh garlic is highly recommended. Jarred minced garlic often contains preservatives and has a more acidic taste. It also tends to be in smaller pieces, which can burn much more quickly than fresh slices.
It's wonderful on its own, but also pairs well with a simple side salad with a vinaigrette, steamed or roasted vegetables like asparagus or broccoli, or a lean protein like grilled chicken or shrimp.
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