(Source: Runners World 1/87. p.68, substantially altered to taste)
Anchovy filets, 10+
Garlic cloves, 12 whole, 6 chopped
Capers, 2 tsp.
Fresh parsley, chopped, 1/2 cup
Fresh basil, chopped 2 tbsp. (or 1 tsp. dried)
Red pepper flakes, dried, 1/4 tsp.
Tomatoes, peeled, seeded and diced, 3 cups
Calamatia (Greek) olives, pitted and halved, 12
Goat Cheese, 4 ounces
Spaghetti, 1 lb.
Heat oil in saute pan or skillet. Add anchovies and whole garlic cloves. Cook until garlic cloves brown and the anchovies fall apart. Add red pepper flakes and cook a few seconds more. Add tomatoes, olives, capers. Simmer the sauce for 30 minutes.
Add the chopped garlic, parsley and basil and simmer a bit longer.
Cook the pasta al dente. Drain and toss with half the sauce until well coated. Arrange pasta on plates and pour remaining sauce on top. Sprinkle with goat cheese.
SERVES 4 WASPS OR 2 WOPS.
940 calories per serving
40% carbohydrates
10% protein
50% fat
To increase carbohydrates and decrease fat, reduce the oil by half and opt for low-fat ricotta or cottage cheese instead of goat cheese. Leave out the anchovies for a completely vegetarian sauce. TRY A QUARTER TO A THIRD LESS OIL. PAT DRY ANCHOVIES, OLIVES, CAPERS. INCREASE BASIL TO TWO AND A HALF TABLESPOONS. CRUSH OR REMOVE GARLIC CLOVES BEFORE SERVING. TRY FETA INSTEAD OF GOAT CHEESE.