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Nutrition information
Serving: about 1 cup (419 grams)
Servings per recipe: 4
Calories: 426 (137 from fat)
Cholesterol: 13 milligrams
Fat: 15 grams (2 saturated fat, 0 trans fats)
Protein: 22 grams
Sodium: 302 milligrams 
Total carbohydrate: 56 grams (4 fiber, 8 sugars)


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Fettuccini with tuna sauce

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.

Ingredients

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

Optional*
1/2 teaspoon salt
grated Parmesan cheese

Directions

  1. In a medium-sized saucepan, heat 2 tablespoons olive oil, and add the onion, garlic and pepper.
  2. Sauté on medium heat, uncovered, until the onions begin to turn translucent, about 10 minutes. Stir frequently.
  3. Add the tomatoes, 1/2 cup water and red pepper flakes to the saucepan. Stir well. Cover and bring to a boil.
  4. Drain the water from the cans of tuna and add the tuna to the tomato mixture. Return to a boil, covered.
  5. Lower heat and cook another 10 minutes.
  6. Add the remaining 2 tablespoons olive oil. Taste and add salt and pepper, if desired.*
  7. Heat for about 10 minutes.
  8. Cook fettuccini pasta in unsalted water according to package directions.
  9. Pour the drained pasta into a large serving bowl.
  10. Ladle the tuna sauce on top and toss. Sprinkle parsley on top.
  11. Serve with grated cheese and a small bowl of red pepper flakes, if desired.*

*Option not included in nutrition facts.












 

Source: Your Health eMagazine, April/May 2001

First published: 04/01/2001
Last updated: 01/27/2012

Reviewed by: Allina Health's Patient Education Department