Spaghetti with Tuna and Tomato Sauce

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)is

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

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