Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spicy Tomato Tuna Pasta
Rinse parsley and thyme, shake dry, pluck leaves and chop finely.
Peel garlic and chop finely. Halve chile pepper lengthwise, remove seeds, rinse and finely chop.
Strain canned tuna in a sieve and separate with a fork into small pieces.
Heat 1 tablespoon oil over medium heat in a pot and sauté garlic and chile pepper. Add thyme and half of parsley, then add tomato puree and cook over medium heat for 15 minutes.
Meanwhile boil salted water in a large pot and cook noodles according to package instructions until al dente.
After tomato sauce cooks for 15 minutes, fold in tuna. Season with salt and pepper and cook for another 5 minutes.
Drain noodles in a sieve and save approximately 1/3 cup cooking water. Mix noodles with remaining olive oil, remaining parsley and the tomato sauce. Serve immediately.
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
Healthy, because
Just one portion of this dish provides 50 percent of your daily requirement of vitamin B12 and around 40 percent of your daily recommended amount of vitamin B6 and vitamin D.
Even smarter
If you're looking to cut down on fat intake, make sure to utilize water-packed tuna instead of tuna packed in oil. This will save you about 14 grams of fat per 100 gram serving.