Whole Wheat Penne with Arrabbiata
Whole Wheat Penne with Arrabbiata is a classic Italian pasta dish featuring tube-shaped whole wheat penne tossed in a spicy tomato-based sauce. The sauce, known as 'arrabbiata' (meaning 'angry' in Italian), is typically made from tomatoes, garlic, red chili flakes, and olive oil, originating from the Lazio region around Rome.
🍽️ Nutrition at a glance
This dish is a good source of complex carbohydrates and dietary fiber from the whole wheat pasta, with moderate protein and healthy fats from the olive oil. A typical serving provides roughly 400-500 calories, along with essential nutrients like lycopene from tomatoes and iron from the whole grains.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 15 g |
| Carbs | 75 g |
| Fat | 12 g |
| Fiber | 10 g |
| Sugar | 8 g |
| Sodium | 600 mg |
| Iron | 4 mg |
| Potassium | 500 mg |
| Vitamin C | 15 mg |
| Lycopene | 10 mg |
| Magnesium | 80 mg |
| Phosphorus | 200 mg |
| Folate | 60 mcg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The name 'arrabbiata' playfully refers to the fiery heat of the chili-infused sauce, which is a hallmark of Roman cuisine. Using whole wheat pasta adds a nutty flavor and significantly boosts the fiber content compared to traditional refined pasta, making it a more nutritious choice.
