The whole wheat pasta and tuna in this recipe give you complex carbohydrates, omega-3 fatty acids, B vitamins, plus some calcium, iron, magnesium and zinc.
4 tablespoons extra virgin olive oil
1 medium onion, minced
3 cloves garlic, chopped
1/4 teaspoon pepper
8 ripe tomatoes, chopped finely
1/2 cup water
1 to 2 pinches red pepper flakes, to taste
2 cans light tuna packed in water
8 ounces uncooked whole wheat fettuccini pasta
4 sprigs fresh parsley, washed and minced
1/2 teaspoon salt
grated Parmesan cheese
In a medium-sized saucepan, heat 2 tablespoons olive oil, and add the onion, garlic and pepper.
Sauté on medium heat, uncovered, until the onions begin to turn translucent, about 10 minutes. Stir frequently.
Add the tomatoes, 1/2 cup water and red pepper flakes to the saucepan. Stir well. Cover and bring to a boil.
Drain the water from the cans of tuna and add the tuna to the tomato mixture. Return to a boil, covered.
Lower heat and cook another 10 minutes.
Add the remaining 2 tablespoons olive oil. Taste and add salt and pepper, if desired.*
Heat for about 10 minutes.
Cook fettuccini pasta in unsalted water according to package directions.
Pour the drained pasta into a large serving bowl.
Ladle the tuna sauce on top and toss. Sprinkle parsley on top.
Serve with grated cheese and a small bowl of red pepper flakes, if desired.*