Mega Omega Piquant Artichoke, Olive, and Anchovy Sauce

This pungent sauce has “Greek” written all over it. We all know anchovies from the local pizzeria, and this lowly little fish delivers a knockout nutritional punch. We love this tangy sauce. You and your family will too. This sauce is great over grilled white fish for a Mediterranean main dish, tossed with whole-grain pasta or over baked chicken.

1 tablespoon (15 ml) olive oil
1 large yellow onion, finely chopped
1 jar or can (12 or 14 ounces, 336 or 392 g) artichoke
hearts in water, drained and chopped
4 cloves garlic, minced
1 can (28 ounces, or 784 g) crushed tomatoes
4 anchovy fillets, minced
⅓ cup (33 g) pitted and sliced black olives
1 tablespoon (8.6 g) capers, drained
1 teaspoon dried thyme
½ teaspoon salt
½ teaspoon black pepper

Yield: 4 to 6 servings

In a large skillet, heat the oil over medium heat. Sauté the onion and artichokes for 6 to 7 minutes, or until the onion is tender. Add the garlic and cook for 1 minute.
Transfer the mixture to a slow cooker. Add the tomatoes, anchovies, olives, capers, thyme, salt, and pepper. Stir gently to combine. Cover and cook on low for 7 to 8 hours or on high for 3 to 4 hours .

Health Bite

One 3-ounce (84 g) portion of anchovies delivers an incredible 24.5 grams of protein and more than 1,600 milligrams of combined EPA and DHA, which are the critically important omega-3 fats that are found in fish and fish oil.

Black olives are a rich source of important polyphenols, plant chemicals with multiple health benefits, including the ability to help fight certain pathogens. Also they’re loaded with heart-healthy monounsaturated fat. Add someliver-cleansing artichokes—rich in the plant chemical silymarin, which is enormously supportive to the liver—and you’rein business.

The tomato base is rich in lycopene, which is a powerful antioxidant that has also been linked to a reduced risk of prostate cancer.

Mega Omega Piquant Artichoke, Olive, and Anchovy Sauce

1 tablespoon (15 ml) olive oil
1 large yellow onion, finely chopped
1 jar or can (12 or 14 ounces, 336 or 392 g) artichoke
hearts in water, drained and chopped
4 cloves garlic, minced
1 can (28 ounces, or 784 g) crushed tomatoes
4 anchovy fillets, minced
⅓ cup (33 g) pitted and sliced black olives
1 tablespoon (8.6 g) capers, drained
1 teaspoon dried thyme
½ teaspoon salt
½ teaspoon black pepper

Yield: 4 to 6 servings

In a large skillet, heat the oil over medium heat. Sauté the onion and artichokes for 6 to 7 minutes, or until the onion is tender. Add the garlic and cook for 1 minute.
Transfer the mixture to a slow cooker. Add the tomatoes, anchovies, olives, capers, thyme, salt, and pepper. Stir gently to combine. Cover and cook on low for 7 to 8 hours or on high for 3 to 4 hours .