Healthy and Delicious Tuna Spaghetti Sauce - Italians call this dish 'Pasta al Tonno' - Pasta with Tuna. This is one of the tastiest and best recipes for healthy tuna spaghetti sauce.
However, this is one of those recipes that can easily be eliminated because it is so quick and easy to make. You know what they say, 'the simple things in life are often the best', and in that case it certainly is.
The Mediterranean diet is considered very healthy due to the inclusion of lots of seafood, vegetables and, of course, olive oil. Contrary to popular belief, the pasta element in food is also very healthy, as most good pasta is made from durum wheat.
Now, durum wheat is no ordinary wheat. Also referred to as 'semolina wheat', it is an excellent source of complex carbohydrates that are also low in GI.
With just a few ingredients from your kitchen and refrigerator, you can prepare this dish in about 30 minutes or less.
You'll need to decide how much olive oil you want to include, for a low-fat version of this sauce, use tuna in brine or spring water, and only use a tablespoon or two of the oil. This recipe makes a generous amount of sauce, just freeze leftovers for another quick and healthy meal.
This is what you will need:
1. 425g Canned Tuna
2. 2 x 800g Can Crush Tomatoes
3. 3 to 4 Anchovy Fillets (optional)
4. 1 Onion
5. Lots of Parsley
6. 1 Carrot
7. ¼ Olive Oil Cup (use less for low fat version)
8. 500g Spaghetti Pack
Here's how to make it:
Diced onions, grated carrots, saute in olive oil, if the onions are transparent add the anchovies if you use them. You don't really taste the anchovy in the finished sauce, but it adds a deep flavor.
Add Chopped Parsley. Then add the tuna and sauté for a few minutes.
Add the Tomato Crush and cook over low heat until you see a little oil rise to the top of the sauce.
Meanwhile:
While the sauce is cooking - Cook the Spaghetti according to package instructions.
Finally:
Serve the sauce over the spaghetti and enjoy!
After you try this sauce, I hope it will be one of your best recipes.
Quick Tip: All good Italian tomato-based sauces need to be cooked until the tomatoes 'thicken' and some of the oil separates and rises to the top - then you know they're done.
One More Tip: If you're wondering where to go for grated parmesan - It's not uncommon to have parmesan cheese on a seafood based pasta sauce.
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