The pasta with roasted bell pepper and light tuna cream is creamy and flavorful.
The sauce is a cream made of skinned roasted bell peppers and canned tuna with low oil content.
Bell Peppers
We consume the fruit of bell peppers.
Green peppers are less ripe hence less sweet, but they may cause digestive issues.
Yellow and orange peppers are ripe.
Red peppers are fully ripe, therefore sweeter [with a higher carbohydrate content, including sugars, than green peppers].
Having digestive issues, I choose square-shaped or alternatively, elongated-shaped peppers called bull’s horn or cornetto of red or yellow color, ripe and sweet-fleshed.
Bell peppers are among the vegetables that, in case of hyperglycemia, prediabetes, and type 2 diabetes, might cause a rise in blood sugar, so they should be consumed in moderation, and it’s advisable to monitor one’s personal glycemic response.
In the Accu-Check diet meter, you will find the CHO count per serving indicated:
• serving of 300 g raw weight [150 g cooked weight] of grilled peppers → CHO 20.1.
Tuna in Oil
Tuna in oil has a higher energy content than fresh tuna due to the calories from the preserving liquid, while the calorie and noble fat content remain unchanged.
You can purchase it naturally or drain it well before dressing it with a drizzle of extra-virgin olive oil.
I use a light canned tuna containing very little extra-virgin olive oil and 60% less fat compared to the traditional tuna in olive oil, and I find it excellent and more enjoyable than the naturally preserved one.
Like other canned products in oil, it should be consumed occasionally.
I added olives, even more delicious!
The pasta with roasted bell pepper and light tuna cream is a single dish as it combines the characteristics of a balanced meal into a single course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Air Frying, Boiling
- Cuisine: Italian
Ingredients
- 1 1/2 cups whole wheat penne
- square bell peppers or horn peppers (ripe and sweet-fleshed, red or yellow)
- basil
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tsp extra virgin olive oil (raw)
- 2 tsp lemon juice
- 2 cans of tuna 60 g (natural or drained)
- 12 green olives in brine (pitted)
Suggested Tools
- Air Fryer
- 1 Plastic Bag for freezer
- 1 Colander
- Paper Towels kitchen
- Chopper or Mixer
- 1 Bowl or Salad Bowl
Preparation
Watch the reel on Instagram → HERE.
Thoroughly wash the bell peppers.
Proceed with cooking: you can cook your peppers in the oven, air fryer, or on the grill.
I used air-fried roasted peppers.Air Frying
Follow the instructions [temperature and time] provided in your appliance’s user manual.
Generally, it takes 20 minutes at 392°F.Peeled Peppers
To peel roasted peppers easily and quickly, seal the hot roasted peppers inside a freezer bag for 5 minutes.
Then it will be very easy to peel them.Clean the Peppers
Once peeled: remove the stalk, open the peppers, and eliminate the seeds.
Slice the roasted peppers into strips.Select and wash the basil leaves.
Drain them in a colander.
Dry them on a sheet of kitchen paper towel.Pour into the mixer:
• the roasted peppers;
• a pinch of salt;
• a pinch of pepper;
• 2 tsp of oil;
• 2 tsp of lemon juice;
• basil;
and grind.! the mixer should be activated intermittently and not continuously, also avoid overheating the blades.
Add the tuna, and grind again until obtaining a homogeneous cream.
Drain and rinse the olives.
Pour the light roasted bell pepper and tuna cream into a bowl or a large salad bowl.
Add the olives and incorporate them into the cream.Cook the pasta, rinse it thoroughly under running water to cool and let it drain well.
Pour the pasta into the bowl with the light roasted bell pepper and tuna cream and olives and mix.
Plate.
Your pasta with roasted bell pepper and light tuna cream is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your meal plan.
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