Let’s prepare light spaghetti with garlic, oil and chili, flavorful but digestible and light thanks to a few measures useful to reduce glycemic impact: cooking al dente and adding the oil raw.
The spaghetti with garlic, oil and chili originate in the South, precisely in Naples, as a humble reinterpretation of spaghetti with clams, so much so that they are also called spaghetti con le vongole fujute [literally: clams that escaped, i.e. absent].
I make them often.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 5.6 oz spaghetti
- 2 dried red chilies (whole)
- 4 stems parsley
- 1/2 tsp dry mix for garlic, oil and chili ((dehydrated mix: garlic, chili, salt, parsley) — acts as base seasoning)
- 1 drizzle extra virgin olive oil (for finishing (added raw))
- to taste chopped parsley
- 1 pinch mixed peppercorns (with grinder)
The prepared mix for spaghetti with garlic, oil and chili is a dehydrated blend [ingredients: garlic, chili, salt, parsley] that can become a base for preparing many dishes: keep it ready in your pantry!
Suggested tools
- Knife
- Cutting board
- Pan nonstick
Preparation
Briefly warm in a nonstick pan:
– a couple of whole dried red chilies [they add aroma without releasing too much heat];
– a few parsley stems;
– the dry mix for garlic, oil and chili;
then turn off the heat.
Warm just enough for the ingredients to release their aromas.
With the heat off, pour a drizzle of extra virgin olive oil over the ingredients.Cook the pasta – be sure to leave it al dente – rinse it briefly under running water to reduce surface starch and drain it.
Meanwhile, heat the seasoning slightly: the oil should be warm, not frying.
Remove the red chilies and the parsley stems.
Pour the pasta into the pan with the seasoning and mix well to infuse the flavors.Plate up.
Add chopped parsley if you like and grind a little more pepper.Your light spaghetti with garlic, oil and chili are ready.
Enjoy your meal!
This first course is a source of carbohydrates and is easy to balance by adding a protein source and vegetables so you can compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked pasta in the refrigerator in a closed container for up to 24 hours.
Reheat in a pan, adding a drizzle of oil.
Tips and variations
Use whole wheat pasta to increase fiber content.
Add a sprinkle of grated lemon zest over the spaghetti.
Add a sachet of saffron to the cooking water.
You can flavor your garlic, oil and chili pasta with one or more of the following ingredients:
– a couple of anchovy fillets, well drained;
– a couple of tablespoons of homemade tomato sauce;
– a sprinkle of grated cheese;
– a sprinkle of breadcrumbs or toasted whole-grain breadcrumbs.
FAQ – Questions and Answers
Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil risks burning.
This method works better with the prepared mix.
