Healthy Dinner: Sicilian Style Penne with Sauce

“Delizioso” is what they say in Italian! The Mediterranean diet, abundant in vegetables, olive oil, and fish, has been hailed as one of the healthiest diets in the world. This hardy sauce includes omega 3 rich anchovies which have been part of the Sicilian diet for centuries. Serve this sauce over pasta, fish, or steak. Buon Appetito!

Sicilian Style Penne with Sauce



1 lb package of whole wheat penne or pasta of choice, cooked and drained


1 Tbs extra virgin olive oil

1 Fennel bulb (outside leaves and stalks discarded) washed and chopped

1 small sweet onion, chopped

1 28 oz can of San Marzano tomatoes in its natural juice

¼ cup black or gold raisins

1 oz. anchovy fillets, chopped

¼ cup pine nuts, toasted

Freshly ground pepper, to taste

¼ cup fresh breadcrumbs, toasted (optional)



Cook pasta according to directions and drain. (recommended to add salt to the boiling water)

Heat olive oil in a large sautee pan over medium heat. Add fennel and onion and cook until tender and translucent, about 5 minutes.  Add can of tomatoes with juice and raisins. Bring to a slight boil and lower heat and simmer uncovered for about 1 hour. In the last 15 minutes of simmering, add anchovies and toasted pine nuts. (This is a good time to start cooking the pasta). Add pepper to taste. (Due to the saltiness of the anchovies, the use of table salt has been omitted from this recipe). Add the cooked pasta to a large serving bowl. Top with sauce and add toasted breadcrumbs.

Yield 6-8 servings
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