I know I saw in the New Year's Resolution thread that there are a lot of folks here trying to lose weight and get healthy. I thought that some people here might enjoy this pasta dish (as long as you're not doing low-carb!). It's pretty nutritious I think--got your proteins and carbs, not too much fat, except for some olive oil, and with a salad, it's a well-balanced meal. It's also very easy to make. And I think it's super yummy.
SPAGHETTI WITH TUNA
Serves 3-4 people
Ingredients
2 cans (5.5 oz each) good quality tuna packed in olive oil, broken up with a fork
1 can diced or crushed tomatoes (28 oz), with or without basil (your preference)
3-4 cloves garlic, sliced
1 bunch of parsley, chopped
crushed red pepper flakes to taste
approx. 2 tablespoons extra virgin olive oil
1 box of spaghetti (1 lb)
If you've got all your chopping and stuff done before the pasta water boils, you can basically make the sauce in the time it takes the spaghetti to cook (about 4-5 minutes). I don't drain the oil off the tuna before I use it, because I think it adds a nice flavor to the sauce, and it's not much oil considering it's going into a pound of spaghetti, but if you're concerned about the added fat, by all means drain the oil off before you mash the tuna.
To make the sauce:
Right before you put the spaghetti in the pot, heat up a big pan and, when the pan is hot, put in the 2 tbs of olive oil (basically you just want enough to cook the garlic in). Put your spaghetti to cook in the spaghetti water. When the oil in the pan is hot, add your garlic and cook over medium to high heat until it juuuuust starts to turn a little beige. Turn down the flame a little (to about medium), then throw in the tomatoes, half the chopped parsley, and some red pepper flakes to taste. Stir it together and let it cook until your spaghetti is done (the sauce should cook at least two minutes, so the red pepper flakes aren't raw and the tomatoes get heated through). Drain the spaghetti and throw it in the pan with the tomatoes. Turn down to low heat, and toss the spaghetti together with the tomatoes. (Tongs are useful for this.) Then add the tuna to the spaghetti and mix that all together. You don't really need to let the tuna cook because the sauce and the pasta will be hot enough to warm it up. Take it off the heat, mix in the other half of the parsley, and serve.
SPAGHETTI WITH TUNA
Serves 3-4 people
Ingredients
2 cans (5.5 oz each) good quality tuna packed in olive oil, broken up with a fork
1 can diced or crushed tomatoes (28 oz), with or without basil (your preference)
3-4 cloves garlic, sliced
1 bunch of parsley, chopped
crushed red pepper flakes to taste
approx. 2 tablespoons extra virgin olive oil
1 box of spaghetti (1 lb)
If you've got all your chopping and stuff done before the pasta water boils, you can basically make the sauce in the time it takes the spaghetti to cook (about 4-5 minutes). I don't drain the oil off the tuna before I use it, because I think it adds a nice flavor to the sauce, and it's not much oil considering it's going into a pound of spaghetti, but if you're concerned about the added fat, by all means drain the oil off before you mash the tuna.
To make the sauce:
Right before you put the spaghetti in the pot, heat up a big pan and, when the pan is hot, put in the 2 tbs of olive oil (basically you just want enough to cook the garlic in). Put your spaghetti to cook in the spaghetti water. When the oil in the pan is hot, add your garlic and cook over medium to high heat until it juuuuust starts to turn a little beige. Turn down the flame a little (to about medium), then throw in the tomatoes, half the chopped parsley, and some red pepper flakes to taste. Stir it together and let it cook until your spaghetti is done (the sauce should cook at least two minutes, so the red pepper flakes aren't raw and the tomatoes get heated through). Drain the spaghetti and throw it in the pan with the tomatoes. Turn down to low heat, and toss the spaghetti together with the tomatoes. (Tongs are useful for this.) Then add the tuna to the spaghetti and mix that all together. You don't really need to let the tuna cook because the sauce and the pasta will be hot enough to warm it up. Take it off the heat, mix in the other half of the parsley, and serve.
