milleniumgirl
06-02-2012, 04:49 PM
4 servings, about 1 cup each
Active Time: 25 minutes
Total Time: 25 minutes
Nutrition Profile
Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber |
Ingredients
8 ounces whole-wheat spaghetti
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
2 anchovies, minced (optional)
1/4 teaspoon crushed red pepper, or to taste
1 28-ounce can diced tomatoes
1 6-ounce can chunk light tuna, drained and flaked (see Note)
2 tablespoons thinly sliced fresh basil
Preparation
Bring a large pot of water to a boil. Cook spaghetti, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add anchovies (if using) and crushed red pepper and cook for 30 seconds more. Add tomatoes, reduce heat to medium and cook, stirring occasionally, for 8 minutes. Stir in tuna and cook until it is incorporated into the sauce and heated through, 2 minutes more. Divide the spaghetti evenly among 4 plates, top with sauce and garnish with basil. Serve hot.
Tips & Notes
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Nutrition
Per serving: 349 calories; 8 g fat ( 1 g sat , 6 g mono ); 27 mg cholesterol; 50 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.
Active Time: 25 minutes
Total Time: 25 minutes
Nutrition Profile
Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber |
Ingredients
8 ounces whole-wheat spaghetti
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
2 anchovies, minced (optional)
1/4 teaspoon crushed red pepper, or to taste
1 28-ounce can diced tomatoes
1 6-ounce can chunk light tuna, drained and flaked (see Note)
2 tablespoons thinly sliced fresh basil
Preparation
Bring a large pot of water to a boil. Cook spaghetti, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add anchovies (if using) and crushed red pepper and cook for 30 seconds more. Add tomatoes, reduce heat to medium and cook, stirring occasionally, for 8 minutes. Stir in tuna and cook until it is incorporated into the sauce and heated through, 2 minutes more. Divide the spaghetti evenly among 4 plates, top with sauce and garnish with basil. Serve hot.
Tips & Notes
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Nutrition
Per serving: 349 calories; 8 g fat ( 1 g sat , 6 g mono ); 27 mg cholesterol; 50 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 33 mg sodium; 139 mg potassium.