The light pasta with tuna and mushrooms is a simple and tasty canned tuna pasta.
To dress my pasta I used a light canned tuna.
Mushrooms
Mushrooms are not plant-origin organisms so they are not vegetables but, for their nutritional characteristics, they are often treated like vegetables.
Mushrooms:
– are low in calories;
– have a high water and fiber content.
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- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6.3 oz spaghetti
- 10.6 oz champignon mushrooms (weight after cleaning)
- tuna (light canned tuna – weight according to your meal plan)
- 1 pinch garlic powder
- 4 stalks parsley
- 1/2 tsp garlic, oil and chili seasoning mix
- 1 small glass (about 1.7 fl oz / 50 ml) white wine
- 3 1/4 tbsp water
- 1 bouillon cube (homemade vegetable cube, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (for finishing)
The seasoning mix for spaghetti aglio, olio e peperoncino is a dehydrated mix [ingredients: garlic, chili, salt, parsley] that can become a base for preparing many dishes: keep it always ready in the pantry!
Suggested tools
- Knife
- Cutting board
- Frying pan nonstick
Preparation
I bought champignon or button mushrooms already cleaned and sliced in a tray.
If not, proceed with cleaning the mushrooms:
– cut the base of the stem and remove any damaged or dark parts;
– remove soil or other impurities;
– run the mushrooms quickly under cold running water [do not soak them];
– pat the mushrooms dry with kitchen paper or a clean cloth.
Only if the cap skin is very dirty or damaged, remove it: on champignons it comes off easily with your fingers.
Slice the mushrooms.Should packaged supermarket mushrooms be cleaned as well?
Yes, always, even if they already look ready.For the detailed step-by-step procedure you can read the tutorial by clicking on the following link: how to clean fresh mushrooms | step-by-step guide to avoid mistakes.
Drain the tuna well.
If you use a light tuna this is not strictly necessary.
I use a light canned tuna, packed with very little extra virgin olive oil, with less fat compared to traditional canned tuna.
Break it into pieces.In a nonstick pan briefly heat:
– garlic powder;
– a few parsley stalks;
– the garlic, oil and chili seasoning mix;
and deglaze with a small glass of white wine.
Add the mushrooms to the pan and sauté them for 2–3 minutes, stirring occasionally.
Add 3 1/4 tablespoons of water and a bouillon cube [optional], a pinch of salt and a pinch of pepper.
Continue cooking over low heat for 5–6 minutes, stirring from time to time, until the cooking liquid reduces.
With the heat off, add the tuna.
Mix well to combine.
Cook the pasta al dente, rinse it quickly under running water to reduce surface starch and drain it.
Meanwhile warm the sauce.
Sprinkle with lemon juice.
Pour the pasta into the pan with the sauce, drizzle with a little extra virgin olive oil raw and mix well to flavor.Plate.
Grind a little more pepper.Your light pasta with tuna and mushrooms is ready.
Enjoy your meal!
It is a complete dish; add your portion of vegetables to compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Store cooked pasta in the refrigerator in a closed container for 1 day, maximum 2.
Tips and variations
Use whole wheat pasta to increase fiber content.
For a more Mediterranean and flavorful variation add a handful of capers and olives.
Add chopped fresh parsley at the end of cooking.
Add a sprinkle of grated lemon zest.
You can replace the tuna with well-drained mackerel fillets in oil, patted dry with kitchen paper.
FAQ – Questions and Answers
Canned tuna
Tuna in oil has a higher caloric contribution than the product in water due to the preserving liquid.
You can choose tuna in water or drain tuna in oil well and then dress it with a drizzle of extra virgin olive oil.
I use a light canned tuna, packed with very little extra virgin olive oil, with less fat compared to traditional canned tuna.
Also, I find it has a more pleasant texture compared to tuna in water.
As with all canned products, it should be consumed occasionally.Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil risks burning.
This method works better with the seasoning mix.Can I use frozen mushrooms?
Yes.
Frozen mushrooms are cleaned, sliced and ready to use.
Frozen mushrooms should not be thawed [they would release too much water] but used directly in cooking.
Rinse frozen mushrooms under running water to remove any ice residues.
Use them directly in the pan without thawing.
