Easy to assemble, colorful and
healthy, this is a lunch or dinner dish even your kids will enjoy.
Pronto Tuna with Pasta, Italian
Style -Makes 6 servings.
4 oz. whole-wheat spiral pasta,
such as fusilli or rotini
2 Tbsp. extra-virgin olive oil, divided
1 large onion, preferably red, chopped
2 large garlic cloves, finely chopped
1 cup fresh tomatoes, seeded and diced
12 bottled or 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.) cannelini beans, 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 half the oil
in a small skillet over medium-high heat. Sauté the onion,
stirring often, until translucent, about 4 minutes. Add the garlic
and cook, stirring frequently, until soft, about 2 minutes, taking
care as garlic can quickly burn. Transfer mixture to a small
bowl and set aside. Mix in both types of tomatoes. Add oregano
and pepper flakes to taste.
Add remaining oil to a large
skillet and heat over medium-high heat until hot. Add the beans,
tuna and capers and cook, breaking up the tuna, until mixture
is completely heated through. Mix in both types of tomatoes and
the onion/garlic mixture. Cook, stirring often, until completed
heated through. Add the cooked pasta and heat through, tossing
to mix well. Season to taste with salt and pepper.
Serve garnished with parsley.
Per serving: 214 calories, 5
g. total fat (les than 1 g. saturated fat), 29 g. carbohydrate,
14 g. protein, 5 g. dietary fiber, 355 mg. sodium.