The light tuna and mushroom pasta 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 and therefore are not vegetables, but because of their nutritional properties they are often grouped with vegetables.
Mushrooms:
– are low in calories;
– have a high water and fiber content.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz spaghetti
- 11 oz champignon mushrooms (weight after cleaning)
- tuna (light canned tuna – weight according to your dietary plan)
- 1 pinch garlic powder
- 4 sprigs parsley
- 1 teaspoon garlic, oil & chili mix
- 1 small glass white wine
- 3 1/4 tbsp water
- 1 bouillon cube (homemade vegetable, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (to finish)
The garlic, oil & chili mix is a dehydrated blend [ingredients: garlic, chili, salt, parsley] that can become a base for many dishes: keep it ready in the pantry!
Suggested tools
- Knife
- Cutting board
- Frying pan non-stick
Preparation
I bought champignon (button) mushrooms already cleaned and sliced in a tray.
If not, proceed to clean the mushrooms:
– trim the base of the stem and remove any damaged or dark parts;
– remove any soil or other impurities;
– rinse the mushrooms briefly under cold running water [do not soak them];
– blot the mushrooms with kitchen paper or a clean cloth.
Only if the cap is very dirty or damaged, remove the skin: on champignons it peels off easily with your fingers.
Slice the mushrooms.Do packaged supermarket mushrooms need cleaning too?
Yes, always, even if they 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 so you don’t make mistakes.
Drain the tuna well.
If you use a light tuna (in very little oil) this is not strictly necessary.
I use a light canned tuna preserved in very little extra virgin olive oil, with less fat than traditional canned tuna.
Break it into pieces.In a non-stick pan briefly heat:
– garlic powder;
– a few parsley sprigs;
– the garlic, oil & chili mix;
and deglaze with one small glass of white wine.
Add the mushrooms to the pan and sauté for 2-3 minutes, stirring occasionally.
Add about 3 1/4 tbsp (50 ml) of water and a vegetable 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 has reduced.
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.
Drizzle with lemon juice.
Pour the pasta into the pan with the sauce, drizzle with a little extra virgin olive oil (to finish) and toss well to coat.Plate.
Grind a little more pepper on top.Your light tuna and mushroom pasta is ready.
Enjoy your meal!
This is a complete dish; add your portion of vegetables so you can compose a balanced meal or one-plate dish 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 days.
Tips and variations
Use whole wheat pasta to increase the 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 and patted dry mackerel fillets preserved in oil.
FAQ – Questions and Answers
Canned tuna
Tuna in oil has a higher caloric value than the product in water because of 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, preserved in very little extra virgin olive oil, with less fat than 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 dried mix.Can I use frozen mushrooms?
Yes.
Frozen mushrooms are cleaned, cut and ready to use.
Frozen mushrooms should not be thawed [they would release too much water] but should be used directly in cooking.
Rinse frozen mushrooms under running water to remove any ice residues.
Use them directly in the pan without thawing.
