Fresh tuna, tomatoes and garlic make a rich and hearty pasta dish.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

3 teaspoons extra-virgin olive oil, divided
12 ounces fresh tuna steak (1 inch thick), cut into 1-inch cubes
Salt & freshly ground pepper to taste
1 onion, chopped
1 carrot, chopped
1 stalk celery, chopped
4 teaspoons finely chopped garlic (4 cloves), divided
1 28-ounce can plum tomatoes
3/4 cup reduced-sodium chicken broth
3/4 cup dry white wine
1/4 teaspoon dried thyme
2 strips lemon zest plus 1 tablespoon grated, divided
1 bay leaf
3 tablespoons chopped fresh parsley
12 ounces whole-wheat fettuccine or linguine

1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tuna and sauté until browned on the outside but still pink inside, about 2 minutes. Remove from the pan, season with salt and pepper and set aside.
2. Reduce heat to medium and add the remaining 1 1/2 teaspoons oil to the pan. Add onions, carrots, celery and 3 teaspoons of the chopped garlic. Sauté until the vegetables are softened, about 3 minutes. Add tomatoes and mash with the back of a spoon or a potato masher. Add broth, wine, thyme, strips of lemon zest and bay leaf; bring to a boil over medium-high heat. Cook until slightly thickened, about 15 minutes.
3. Return the tuna to the sauce, reduce heat to low and simmer, stirring occasionally, until the fish is opaque in the center, about 5 minutes more. Discard strips of lemon zest and bay leaf. Taste and adjust seasonings.
4. Meanwhile, combine parsley, grated lemon zest and the remaining 1 teaspoon chopped garlic in a small bowl; set aside.
5. Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions. Drain and place on individual plates. Spoon the tuna sauce over the top. Sprinkle with the parsley mixture and serve.

NUTRITION INFORMATION: Per serving: 436 calories; 5 g fat (1 g sat, 3 g mono); 3 mg cholesterol; 78 g carbohydrate; 17 g protein; 14 g fiber; 133 mg sodium; 403 mg potassium.
Nutrition bonus: Vitamin A (57% daily value), Vitamin C (15% dv), Folate (15% dv), Magnesium (34% dv), Selenium (92%).
4 Carbohydrate Servings
Exchanges: 4 starch, 2 vegetable, 1/2 fat