Pasta al Tonno

Pasta al Tonno is a hearty Italian dish featuring al dente pasta tossed with a flavorful blend of tuna, tomatoes, and aromatic herbs. This high-protein meal is perfect for a satisfying lunch that is both nutritious and delicious.

Ingredients

• Pasta (e.g., spaghetti) - 160 grams
• Canned tuna in olive oil - 200 grams (drained)
• Cherry tomatoes - 200 grams, halved
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Red pepper flakes - 1 teaspoon (optional)
• Salt - to taste
• Black pepper - to taste

Steps

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente, usually about 8-10 minutes.
2. While the pasta cooks, heat olive oil in a large pan over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add the halved cherry tomatoes to the pan and cook for about 5 minutes until they start to soften.
4. Stir in the drained canned tuna, red pepper flakes (if using), salt, and black pepper. Cook for an additional 2-3 minutes, mixing gently to combine all ingredients.
5. Once the pasta is cooked, reserve 1/2 cup of the pasta water and then drain the pasta.
6. Add the drained pasta to the tuna and tomato mixture, tossing everything together. If the dish seems dry, add some reserved pasta water to reach your desired consistency.
7. Remove from heat, stir in chopped parsley, and serve immediately.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 70 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High protein content helps in muscle repair and growth.
• Rich in omega-3 fatty acids from tuna, which support heart health.

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