NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sodium
| Low Sat Fat
| Heart Healthy
| Healthy Weight
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.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
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
2 tablespoons thinly sliced fresh basil
1. 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.
2. 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.
NUTRITION INFORMATION: Per serving: 349 calories; 8 g fat (1 g sat, 6 g mono); 27 mg cholesterol; 50 g carbohydrate; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.
Nutrition bonus: Selenium (60% daily value), Magnesium (21% dv).
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