Italian · Dinner
Tuna and Tomato Noodles (Low-Chol)
Whole-wheat pasta tossed in a quick tomato sauce built from canned tomatoes, garlic, and olive oil, finished with flaked tuna canned in water for a low-cholesterol, lower-saturated-fat take on the classic. Fresh basil and chili flakes add brightness and heat.
$4
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
478Calories
39.1gProtein
11gFat
63.8gCarbs
6.4gSugar
9.3gFiber
628mgSodium
49mgChol
1.7gSat Fat
980mgPotassium
88mgCalcium
4.6mgIron
3.2mcgVitamin B12
14mgVitamin C
low-cholesterol
protein-rich
high-fiber
low-chol
Instructions
1
Prep
Drain and flake the tuna into a small bowl; thinly slice the garlic; tear the basil leaves; set aside.
2
Boil
Cook whole-wheat pasta in salted boiling water over high heat for 10–11 minutes until al dente, then drain, reserving pasta water.
3
Sauté
Warm olive oil in a skillet over medium heat, add sliced garlic and chili flakes, cook 1–2 minutes until pale golden.
4
Simmer
Pour canned tomatoes into the skillet, simmer over medium-low heat for 8–10 minutes until sauce thickens and loses its raw edge.
5
Fold
Add flaked tuna and drained pasta to the sauce with a splash of reserved pasta water, toss over low heat 1 minute until coated.
6
Plate
Transfer to a shallow bowl, scatter torn basil and parsley over the top, finish with black pepper and salt to taste.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7.6 oz350g canned tuna in water
- 5.2 oz150g dry whole-wheat pasta
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 1/2 tsp1/2 tsp chili flakes
- 1212 fresh basil leaves
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
