Pasta with canned tuna sauce is a great classic, easy and quick.
In this version, I made the sauce more digestible and lighter: pasta with light canned tuna sauce.
I used light canned tuna and tomato sauce.
No oil in cooking, just a drizzle raw when the sauce is ready.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 5.6 oz whole wheat fusilli
- 1 cup tomato sauce (homemade)
- tuna (light canned – grams according to dietary plan)
- 1/2 tsp garlic, oil, and chili pepper seasoning
- 4 stalks parsley
- 1/4 cup water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed basil (or chopped parsley)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Pan with preferably glass lid
Preparation
Prepare the tomato sauce.
For a detailed step-by-step procedure you can read the complete recipe by clicking on the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use a tomato puree.
Canned tomatoes, purees, and ready-made sauces often contain added sugars and other ingredients that can contribute to increased blood sugar; always check the label.
Drain the tuna well, if you are using light tuna it is not necessary.
I use light canned tuna preserved with a small amount of extra virgin olive oil, which has fewer fats compared to traditional canned tuna; I also find it has a more pleasant texture compared to natural tuna.
In a pan, heat the garlic, oil, and chili pepper seasoning along with some parsley stalks.
Simmer with 1/4 cup of water for a few seconds on low heat.Add the tuna and break it up with the help of a silicone spatula.
Pour the tomato sauce and enough water to rinse the container.
Add a pinch of salt and a pinch of pepper.
Cover with a lid, preferably glass, and let it simmer on low heat until the sauce thickens.Cook the pasta al dente, drain it, and rinse it quickly under running water.
Meanwhile, heat the tuna sauce.Pour the pasta into the pan with the tuna sauce and mix.
Off the heat, add basil or chopped parsley and drizzle with a bit of extra virgin olive oil raw.Plate it.
Your light canned tuna sauce pasta is ready.
Enjoy your meal!
Canned tuna pasta is a complete dish; add your portion of vegetables to compose a balanced meal or single dish which helps to maintain stable blood sugar levels.
– Pasta with canned tuna and lemon in white sauce.
Storage, Tips, and Variations
For a Mediterranean and tastier variant, add a handful of capers and olives to the sauce.
You can replace the tuna with well-drained and patted dry mackerel fillets in oil with kitchen paper.
Use whole wheat pasta to increase fiber content.
Canned tuna pasta can be stored in the fridge in an airtight container for 1 day, at most 2.
FAQ (Questions and Answers)
Canned Tuna
Tuna in oil has a higher caloric intake than fresh product due to the preserving liquid.
You can choose natural tuna or drain tuna in oil well and then season it with a drizzle of extra virgin olive oil.
I use light canned tuna preserved with a small amount of extra virgin olive oil, which has fewer fats compared to traditional canned tuna; I also find it has a more pleasant texture compared to natural tuna.
Like all canned products, it should be consumed occasionally.
