The pasta with canned tuna sauce is a big classic, easy and quick.
In this version I made the dressing more digestible and light: pasta with light canned tuna sauce.
I used a light canned tuna and tomato sauce.
No oil in cooking; I add a drizzle of extra virgin olive oil raw to the finished sauce.
- Difficulty: Easy
- Cost: Affordable
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz whole-wheat fusilli
- 1 cup tomato sauce (homemade)
- tuna (light canned – weight according to dietary plan)
- 1/2 tsp garlic, oil & chili seasoning mix
- 4 stems parsley
- 3 1/2 tbsp water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste basil (or chopped parsley)
- 1 drizzle extra virgin olive oil (raw)
Suggested tools
- 1 Pan with lid preferably glass
Preparation
Prepare the tomato sauce.
For the detailed step-by-step procedure you can read the full recipe by clicking the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use a strained tomato passata.
Canned tomatoes, passatas and ready sauces often contain added sugars and other ingredients that can contribute to blood sugar increases; always read the label.
Drain the tuna well; if you use a light tuna it may not be necessary.
I use a light canned tuna preserved in very little EVO oil with less fat compared to traditional canned tuna; I also find it has a more pleasant texture compared to tuna in water.
In a pan warm the garlic, oil and chili seasoning mix and a few parsley stems.
Briefly warm as needed so that the ingredients release all their aromas, fragrances and flavors.
Sweat with 3 1/2 tbsp of water for a few seconds over low heat.Add the tuna and break it up using a silicone spatula.
Pour the tomato sauce and water as needed to rinse the container.
Add a pinch of salt and a pinch of pepper.
Cover with a lid preferably glass and let simmer over low heat until the sauce thickens.Cook the pasta al dente, drain it and quickly rinse under running water.
Meanwhile, heat the tuna sauce.Pour the pasta into the pan with the tuna sauce and toss.
With the heat off, add basil or chopped parsley and drizzle with a little extra virgin olive oil raw.Plate.
Your pasta with light canned tuna sauce is ready.
Enjoy your meal!
The pasta with canned tuna is a complete dish; add your portion of vegetables so as to compose a balanced meal or single-course plate that helps keep blood sugar stable.
Storage, tips and variations
For a more Mediterranean and flavorful variant add a handful of capers and olives to the sauce.
You can substitute the tuna with mackerel fillets in oil, well drained and patted with kitchen paper.
Use whole-wheat pasta to increase fiber content.
Pasta with tuna keeps in the fridge in an airtight container for 1 day, maximum 2.
FAQ (Questions and Answers)
Canned tuna
Canned tuna in oil has a higher caloric content than the fresh product due to the preserving liquid.
You can choose tuna in water or drain the 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 EVO oil with less fat compared to traditional canned tuna; I also find it has a more pleasant texture compared to tuna in water.
As with all canned products, it should be consumed occasionally.
