Linguine Aglio E Olio

Linguine or Spaghetti aglio e olio is a traditional Italian pasta dish coming from Naples. This dish is made by lightly sauteeing minced or pressed garlic in olive oil, with dried red chili flakes, and tossing with spaghetti or in this case linguine.  This pasta dish is packed with all that is good and if you like garlic, your going to love this dish.  Garlic, which is very nutritious and great for the immune system, contains: Manganese, Vitamin B6, Vitamin C, Selenium, and Fiber.

Also, this dish is loaded with great fats from the use of olive oil.  The benefits of a great first-pressed organic olive oil are many. Olive oil is rich in monounsaturated fats, helping lower your risk of heart disease. It may even benefit insulin levels and blood sugar control, and therefore potentially lower your risk of type 2 diabetes. Good-quality olive oil contains important vitamins and nutrients and is loaded with antioxidants.

Lighten It Up

I use Organic Whole wheat linguine to make for a healthy pasta alternative.  You can use less of the olive oil, but if you do, add in a bit more of the pasta water to keep the pasta from becoming dry.  Also, adjust the amount of cheese you add to your dish if you like.  This will cut down on the intake of a few calories.

Eat This With That

I cut down on the portion size (1 cup per person) and add a big side salad or another vegetable such as Broccoli Rabe with garlic or Italian Style Cauliflower.  In this way you are adding the vegetables you need while enjoying the taste of a quick, simple but delicious pasta dish.

Linguine Aglio E Olio

Prep Time: 10 mins
Cook Time: 20 mins
Yields: 4-6 Servings


  • 1 pound dried organic linguine (or spaghetti)
  • 1/3 cup extra virgin olive oil
  • 8 large garlic cloves, cut into thin slivers
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup minced fresh parsley
  • 1 cup freshly grated parmesan cheese


  1. Bring a large pot of water to a boil. Add 2 tablespoons of salt and the pasta and cook according to the directions on the package. Set aside 1 1/2 cups of he pasta cooking water before you drain the pasta.
  2. Meanwhile, heat the olive oil over medium heat in a pot large enough to hold the pasta. Add the garlic and cook for 2 minutes, stirring frequently, until it just begins to turn golden on the edges. Add the red pepper flakes and cook for 30 seconds more. Carefully add the reserved pasta cooking water to the garlic and oil and bring to a boil. Lower the heat, add 1 teaspoon of salt, and simmer for about 5 minutes, until the liquid is reduced by about a third.
  3. Add the drained pasta to the garlic sauce and toss. Remove from the heat, add the parsley and Parmesan and toss well. Allow the pasta to ret of the heat for 5 minutes for the sauce to be absorbed. Taste for seasoning and serve warm with extra Parmesan on the side.

Additional Info

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