Something about summer weather makes most people want to cook dishes requiring minimal time, effort, and cleanup. This version of Italian puttanesca fits the bill. Eggs and chickpeas are nestled into a super-fragrant sauce studded with flavor boosters including garlic, capers, and anchovies. Consider serving with crusty sourdough bread so you can enjoy every last bit of this sauce.
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Eggs are the richest dietary source of choline, a nutrient that is required for proper brain performance, including improving memory. A recent study in <Nutritional Neuroscience> found that a high-fiber diet may reduce risk of dementia. The mechanisms are currently unknown but might involve the interactions that take place between the gut and the brain: fiber can regulate the composition of the microbiome, which, in turn, impacts neuroinflammation. That makes it a good idea to work more fiber-packed foods such as chickpeas into your daily routine.
Oil change
Able to handle the heat, avocado is a great multipurpose cooking oil that is high in monounsaturated fat, of which greater intakes have been shown in research to be associated with improved general intelligence.
- 4 large organic eggs
- 1 Tbsp avocado oil or grapeseed oil
- 2 garlic cloves finely chopped
- 2 or 3 anchovy fillets finely chopped
- 1 Tbsp tomato paste
- 1/2 cup white wine
- 28 oz can no-salt-added diced tomatoes
- 1 tsp Italian seasoning
- 1/2 tsp dried red pepper flakes
- 1/4 tsp black pepper
- 2 cups cooked or canned chickpeas drained and rinsed
- 1/3 cup sliced Kalamata olives
- 2 Tbsp capers drained
- 1/4 cup chopped fresh basil or parsley
- In large saucepan, place eggs and cover with cold water by 1 inch. Bring to a boil and cook for 30 seconds. Cover pan with tight-fitting lid and remove from heat; set aside for 10 minutes. Place eggs in ice water and cool for 10 minutes. Peel eggs and slice each in half lengthwise.
- In large skillet, heat oil over medium. Add garlic and anchovy; cook, stirring, until fragrant, about 30 seconds. Stir in tomato paste; heat for 30 seconds. Add wine to pan, and simmer for 1 minute, scraping up any brown bits. Add tomatoes and their juices, Italian seasoning, red pepper flakes, and black pepper. Cook until liquid is reduced by half, about 10 minutes. Stir in chickpeas, olives, and capers; heat for 1 minute. Nestle in eggs. Garnish with basil or parsley.
Per serving: 551 calories; 31 g protein; 14 g total fat (2 g sat. fat); 72 g total carbohydrates (17 g sugars, 20 g fiber); 344 mg sodium
