The whole-wheat pasta with light tuna, olives and capers is a tasty, quick and easy dish.
I used light canned tuna and tomato sauce.
No oil during cooking; add a drizzle of oil raw when the sauce is ready.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz whole-wheat penne rigate
- 1 cup tomato sauce (homemade)
- to taste salt-packed capers
- 12 green olives (pitted)
- tuna (light canned tuna – weight according to dietary plan)
- 1/2 tsp garlic, oil and chili seasoning mix
- 4 sprigs parsley
- 3 1/3 tbsp water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (to finish (raw))
Suggested tools
- Knife
- Cutting Board
- 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-made sauces often contain added sugars and other ingredients that can raise blood glucose; always read the label.
Capers
Rinse and squeeze a handful of capers and chop them finely with a knife.Olives
Drain and rinse the olives.Drain the tuna well; if you use a light canned tuna this is not necessary.
I use a light canned tuna preserved in very little olive oil, with less fat than traditional canned tuna; I also find its texture more pleasant than tuna in water.
In a pan warm the garlic, oil & chili seasoning mix and a few parsley sprigs.
Sweat with 3 1/3 tbsp of water for a few seconds over low heat.Add the tuna and break it up with the help of a silicone spatula.
Pour in the tomato sauce and add water as needed to rinse the container.
Add olives and capers and stir.
Add a pinch of salt and a pinch of pepper.
Cover with a lid (preferably glass) and let simmer on low heat until the sauce thickens.Cook the pasta al dente, drain it and quickly rinse it under running water.
Meanwhile, warm the tuna sauce with olives and capers.Pour the pasta into the pan with the tuna sauce with capers and olives and toss.
With the heat off, add the chopped parsley and drizzle with a little extra virgin olive oil raw.Plate up.
Your whole-wheat pasta with light tuna, olives and capers is ready.
Enjoy your meal!
Whole-wheat pasta with canned tuna is a complete dish; add your portion of vegetables so you compose a balanced meal or single-course plate that helps keep blood glucose stable.
Storage, tips and variations
You can replace the tuna with mackerel fillets from oil, well drained and patted dry 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 days.
FAQ (Questions and Answers)
Canned tuna
Tuna preserved 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 season it with a drizzle of extra virgin olive oil.
I use a light canned tuna preserved with very little olive oil that has 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.
