Preparation

• Prepare the tomato sauce.
  For the detailed step-by-step procedure you can read the full recipe by clicking on the following link: homemade tomato sauce without sugar or oil in cooking.

  Alternatively, use a strained tomato puree. Canned tomatoes, passatas and ready-made sauces often contain added sugars and other ingredients that can raise blood sugar; always read the label.

  

• Capers
  Rinse and squeeze a handful of capers and finely chop them with a knife.

  Olives
  Drain and rinse the olives.

• Drain the tuna well; if you use a light tuna, this may not be necessary.

  I use a light canned tuna preserved with very little extra virgin olive 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, heat the garlic, oil & chili seasoning and a few parsley stems.
  Briefly heat just enough for the ingredients to release their aromas, fragrances and flavors.
  Sauté with 3 tbsp + 1 tsp 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 the olives and capers and stir.
  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 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 the dish.

  Your whole-wheat pasta with tuna, olives and capers – light is ready.

  Enjoy your meal!

  

• Pasta with canned tuna 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.