Spaghetti with Tuna & Tomato Sauce (Spaghetti al tonno e pomodoro)
Italian tuna packed in olive oil is a must for this pasta dish: the flavorful oil is drained from the tuna and used for cooking the sauce.
From EatingWell: January/February 1994
Yield: 6 servings
Active Time: 30 minutes
Total Time: 30 minutes
- 1 7-ounce can Italian tuna, packed in olive oil
- 3 cloves garlic, finely chopped
- 1 28-ounce can plum tomatoes
- 1/2 teaspoon crushed red pepper
- 1 pound whole-wheat spaghetti
- 4 tablespoons chopped fresh parsley, divided
- Salt & freshly ground pepper, to taste
- Drain tuna in a sieve set over a small bowl, squeezing to press out as much oil as possible (reserve the oil). Break up the tuna with a fork and set aside.
- Heat 1 tablespoon of the tuna oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Add tomatoes with their juice and crushed red pepper; break up the tomatoes with a fork. Simmer over low heat until slightly thickened, about 15 minutes. Stir in tuna and set aside.
- Meanwhile, cook spaghetti in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain it and return to the pot. Add the sauce and 3 tablespoons of parsley; toss to combine. Taste and adjust seasonings. Transfer to a serving bowl, sprinkle with the remaining 1 tablespoon parsley and serve immediately.
Nutrition Per serving:
345 calories; 4 g fat (1 g sat, 1 g mono); 10 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 20 g protein; 11 g fiber; 179 mg sodium; 288 mg potassium.
Nutrition Bonus: Iron (17% daily value), Magnesium (30% dv), Selenium (106% dv).
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 lean meat