Penne Arrabbiata
Good nutritional profile
Penne in a spicy sauce of tomato, garlic, chili and olive oil.
Penne arrabbiata is a Roman pasta dish of penne tossed in a tomato sauce cooked with olive oil, garlic and dried chili, finished with parsley and usually served without cheese. A 350 g plate has about 445 kcal, 14 g of protein and 12 g of fat, little of it saturated, with 70 g of carbohydrate mostly from refined pasta. Whole-wheat penne raises the fiber from about 7 g to 11 g.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 3.3g | 4.7% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 11g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 72g | 2.9% |
| Calories | 127 | 5.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.48 | g | 2.4% |
| Monounsaturated | 2.08 | g | 8.3% |
| Polyunsaturated | 0.5 | g | 3.8% |
| Omega-3 | 0.15 | g | Estimate |
| Omega-6 | 0.35 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.45 | mg |
| Vitamin E | 0.61 | mg |
| Selenium | 16.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 19.8 | mcg | 2.2% |
| vitamin B1 | 0.031 | mg | 2.6% |
| vitamin B2 | 0.022 | mg | 1.7% |
| vitamin B3 | 0.615 | mg | 3.8% |
| vitamin B6 | 0.061 | mg | 3.6% |
| vitamin B9 | 8.73 | mcg | 2.2% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.45 | mg | 4.9% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.611 | mg | 4.1% |
| vitamin K | 11.8 | mcg | 9.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 11.7 | mg | 1.2% |
| iron | 0.514 | mg | 2.9% |
| magnesium | 19 | mg | 4.8% |
| phosphorus | 60.5 | mg | 8.6% |
| potassium | 171 | mg | 6.6% |
| sodium | 224 | mg | 9.7% |
| zinc | 0.451 | mg | 4.1% |
| copper | 0.103 | mg | 11.4% |
| manganese | 0.298 | mg | 13.0% |
| selenium | 16.2 | mcg | 29.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 88 | mg | 12.6% | 83% |
| Isoleucine | 149 | mg | 10.6% | 75% |
| Leucine | 282 | mg | 10.3% | 69% |
| Lysine limiting | 96 | mg | 4.6% | 30% |
| Methionine | 117 | mg | 11.1% | 76% |
| Phenylalanine | 269 | mg | 15.4% | 98% |
| Threonine | 139 | mg | 13.2% | 83% |
| Tryptophan | 54 | mg | 19.3% | 123% |
| Valine | 170 | mg | 9.3% | 64% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Penne 450 g
- Canned whole peeled tomatoes 800 g
- Extra-virgin olive oil 50 ml
- Garlic 3 cloves
- Dried chili flakes 1 tsp
- Fresh parsley, chopped 2 tbsp
- Salt to taste
Instructions
- 1
Heat the olive oil in a large frying pan over medium-low heat, add the sliced garlic and chili flakes and cook for 1-2 minutes, until the garlic is pale gold.
- 2
Add the tomatoes, crush them with a spoon, season with salt and simmer uncovered for 20 minutes, until thick.
- 3
Meanwhile, cook the penne in a large pot of boiling salted water for 1 minute less than the package time. Reserve 100 ml of the cooking water, then drain.
- 4
Add the penne to the sauce with a splash of the cooking water.
- 5
Toss over high heat for 1-2 minutes, until the sauce clings to the pasta.
- 6
Stir in the parsley, taste for salt and heat, and serve at once.