Here’s an easy recipe for lunch or dinner. The recipe calls for chunk light tuna, a good alternative to albacore. Chunk light tuna is lower in mercury than the more expensive albacore, giving you two good reasons to choose it.
1 6-ounce can chunk light tuna in water, drained
1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided
1/2 cup finely chopped red onion or scallions
2 tablespoons capers, rinsed, coarsely chopped if large
2 tablespoons nonfat plain yogurt
2 tablespoons chopped fresh basil
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons lemon juice
1 small clove garlic, crushed and peeled
1/8 teaspoon salt, or to taste
Freshly ground pepper, to taste
6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)
1. Put a large pot of lightly salted water on to boil.
2. Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.
3. Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3
cup red peppers in a blender or food processor. Puree until smooth.
4. Cook pasta until just tender, 10 to 14 minutes or according to package directions.
5. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat. Serves 4 (Serving size: about 1 cup).
Per serving: 270 calories; 5g fat (1 g sat); 13mg cholesterol; 39g carb; 18g protein; 6g fiber; 539mg sodium