Inspired by the Italian dish spaghetti al tonno e pomodoro, this quick and healthy pasta became a staff favorite at EatingWell. If you keep canned tuna and whole-wheat pasta on hand, you'll do what we did: return to this quick meal again and again.
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings, about 1 cup each
Active Time: 25 minutes
Total Time: 25 minutes
- 8 ounces whole-wheat spaghetti
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon minced garlic
- 2 anchovies, minced (optional)
- 1/4 teaspoon crushed red pepper, or to taste
- 1 28-ounce can diced tomatoes
- 1 6-ounce can chunk light tuna, drained and flaked (see Note)
- 2 tablespoons thinly sliced fresh basil
- Bring a large pot of water to a boil. Cook spaghetti, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain.
- Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add anchovies (if using) and crushed red pepper and cook for 30 seconds more. Add tomatoes, reduce heat to medium and cook, stirring occasionally, for 8 minutes. Stir in tuna and cook until it is incorporated into the sauce and heated through, 2 minutes more. Divide the spaghetti evenly among 4 plates, top with sauce and garnish with basil. Serve hot.
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Nutrition Per Serving: 349 calories; 8 g fat (1 g sat, 6 g mono); 27 mg cholesterol; 50 g carbohydrates; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Magnesium (21% dv).
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1 1/2 very lean meat, 1 fat