This is so easy – and really good! Mix in chopped broccoli for more nutrients and volume, while keeping the calories moderate.
1 can (7-ounce) Italian tuna (packed in olive oil)
3 cloves garlic (finely chopped)
1 can (28-ounce) plum tomatoes
1/2 teaspoon crushed red pepper
1 pound whole-wheat spaghetti
4 tablespoons chopped fresh parsley (divided)
Salt and freshly ground pepper to taste
1. Drain tuna in a sieve set over a small bowl, squeezing to press out as much oil as possible (reserve the oil). Break up the tuna with a fork and set aside.
2. Heat 1 tablespoon of the tuna oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Add tomatoes with their juice and crushed red pepper; break up the tomatoes with a fork. Simmer over low heat until slightly thickened, about 15 minutes. Stir in tuna and set aside.
3. Meanwhile, cook spaghetti in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain it and return to the pot. Add the sauce and 3 tablespoons of parsley; toss to combine. Taste and adjust seasonings. Transfer to a serving bowl, sprinkle with the remaining 1 tablespoon parsley and serve immediately. Makes 6 servings.
Calories 345; Total Fat 4g (1g sat); Protein 20g; Carb 62g; Cholesterol 10mg; Sodium 179 mg; Fiber 11g