Discover the delightful flavors of Linguine alla Monégasque, a classic Italian dish featuring tender linguine pasta tossed in a rich sauce of tomatoes, garlic, and fresh herbs. This easy-to-follow recipe highlights the simplicity and elegance of Mediterranean cuisine, perfect for a quick weeknight dinner or a special meal. Learn how to create this flavorful pasta dish from scratch and enjoy the taste of the French Riviera in your own kitchen.

Ingredients:

- 250g linguine pasta

- 2 tablespoons olive oil

- 3 cloves garlic, minced

- 1 can (400g) crushed tomatoes

- 1 teaspoon dried oregano

- 1 teaspoon dried basil

- 1/2 teaspoon red pepper flakes (optional)

- Salt and pepper to taste

- Fresh basil leaves, chopped (for garnish)

- Grated Parmesan cheese (optional)

Instructions:

Cook the Linguine: Bring a large pot of salted water to a boil. Add the linguine and cook according to the package instructions until al dente. Drain and set aside.

Prepare the Sauce: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.

Add Tomatoes and Herbs: Pour in the crushed tomatoes and add the dried oregano, basil, and red pepper flakes if using. Stir well to combine. Simmer the sauce for 10-15 minutes, allowing the flavors to meld. Season with salt and pepper to taste.

Combine Pasta and Sauce: Add the cooked linguine to the skillet and toss to coat the pasta evenly with the sauce. Cook for an additional 2-3 minutes to heat through.

Serve: Transfer the linguine to serving plates. Garnish with chopped fresh basil and a sprinkle of grated Parmesan cheese if desired. Serve immediately and enjoy!

Feel free to adjust the seasoning and ingredients to suit your taste. Buon appetito!

Nutritional values

Linguine Pasta (250g)

  - Calories: 360 kcal

  - Protein: 12g

  - Carbohydrates: 72g

  - Fat: 1.5g

Benefits: Provides a good source of carbohydrates for energy. Whole-grain or fortified varieties can add additional fiber and nutrients.

Olive Oil (2 tablespoons)

  - Calories: 240 kcal

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 27g (mostly monounsaturated fats)

Benefits: Rich in monounsaturated fats, which are heart-healthy. Contains antioxidants and anti-inflammatory compounds, promoting cardiovascular health.

Garlic (3 cloves)

  - Calories: 13 kcal

  - Protein: 0.6g

  - Carbohydrates: 3g

  - Fat: 0g

Benefits: Has antimicrobial and anti-inflammatory properties. May help lower blood pressure, improve cholesterol levels, and support immune function.

Crushed Tomatoes (400g can)

  - Calories: 80 kcal

  - Protein: 4g

  - Carbohydrates: 16g

  - Fat: 0.5g

Benefits: Rich in vitamins A and C, potassium, and lycopene. Lycopene may reduce the risk of certain cancers and promote heart health.

Dried Oregano (1 teaspoon)

  - Calories: ~6 kcal

  - Protein: 0.3g

  - Carbohydrates: 1.3g

  - Fat: 0.1g

Benefits: High in antioxidants and has antibacterial properties. May support digestive health and reduce inflammation.

Dried Basil (1 teaspoon)

  - Calories: 1 kcal

  - Protein: 0.1g

  - Carbohydrates: 0.2g

  - Fat: 0g

Benefits: Provides essential oils with anti-inflammatory and antibacterial properties. Contains vitamins A, K, and C, and supports digestive health.

Red Pepper Flakes (1/2 teaspoon, optional)

  - Calories: 6 kcal

  - Protein: 0.3g

  - Carbohydrates: 1g

  - Fat: 0.3g

Benefits: Contains capsaicin, which may boost metabolism and have anti-inflammatory effects.

Salt and Pepper (to taste)

  - Salt: Adds sodium, which is essential for fluid balance but should be used in moderation to avoid high blood pressure.

  - Pepper: Adds minimal calories but can enhance flavor and provide antioxidants.

Fresh Basil (for garnish)

  - Calories: 2 kcal (for a small amount)

  - Protein: 0.1g

  - Carbohydrates: 0.4g

  - Fat: 0g

Benefits: Adds flavor and is a source of antioxidants and essential oils with potential anti-inflammatory benefits.

Grated Parmesan Cheese (optional)

  - Calories: 20 kcal (for 1 tablespoon)

  - Protein: 1.8g

  - Carbohydrates: 0.2g

  - Fat: 1.4g

Benefits: Provides protein, calcium, and vitamins. Enhances flavor but should be used in moderation due to its fat and sodium content.

This dish combines pasta with nutrient-rich ingredients, offering a balanced source of carbohydrates, healthy fats, and antioxidants. It supports heart health, immune function, and overall well-being.