Healthy Recipes:Italian Style Tuna Pasta

Pronto Tuna Pasta

Whole-wheat pasta, cannellini beans and tuna combine to make this simple entré a low-calorie, fiber-rich meal. Tuna is a known source of omega-3 fatty acids, which have been shown to reduce inflammation and may decrease your risk of heart disease. Garlic, onion and tomatoes add not only taste, but also beneficial phytochemicals that may help protect against some cancers.

Italian Style Tuna Pasta

• 4 oz. whole-wheat spiral pasta
• 2 Tbsp. extra-virgin olive oil, divided
• 1 large onion, preferably red, chopped
• 2 large garlic cloves, finely chopped
• 1 cup seeded and diced fresh tomatoes
• 12 canned sun-dried tomato-halves, drained and minced
• 1 tsp. dried oregano, or to taste
• Pinch of dried red pepper flakes, or to taste
• 1 can (15 oz.) cannellini, rinsed and drained
• 1 can (6 oz.) light tuna (preferably packed in water), well drained
• 1 Tbsp. small capers, rinsed and drained
• Salt and freshly ground black pepper
• Minced flat-leaf parsley leaves (optional)

Cook pasta according to package directions and drain.

Meanwhile, heat 1 tablespoon oil in a small skillet over medium-high heat. Sauté onion, stirring often, until translucent, about 4 minutes. Add garlic and cook, stirring frequently, about 2 minutes. Transfer mixture to small bowl and set aside. Mix in both types of tomatoes. Add oregano and pepper flakes to taste.

Add remaining oil to large skillet and heat over medium-high heat until hot. Add beans, tuna and capers and cook, breaking up tuna, until mixture is completely heated through. Mix in both types of tomatoes and the onion/garlic mixture. Cook, stirring often, until completely heated through. Add cooked pasta and heat through, tossing to mix well. Season to taste with salt and pepper.

Serve garnished with parsley.

Makes 6 servings.

Per serving: 214 calories, 5 g. total fat (less than 1 g. saturated fat), 29 g. carbohydrate,
14 g. protein, 5 g. dietary fiber, 355 mg. sodium.