It is not easy to reduce portion size of our favourite meals and it is always hard to try to get that bit fitter before the summer is with us again.
How do you convert a recipe to make it that bit healthier, with lesser calories. How do you turn this wonderful pasta into a healthier meal.
For the above recipe you will need: 1 onion, finely chopped 4 cloves of garlic, finely chopped 1 tablespoon olive oil 6 large ripe tomatoes or 500g tinned tomatoes 2 tablespoons tomato puree 1/2 glass white wine or stock 3 tablespoons capers 12 black olives, sliced pinch of dried mint 2 tablespoons fresh mint, finely chopped To finish off: Chopped parsley and 1/4 teaspoon grated lemon zest, 500g Blue Angel tuna fish salt and pepper if desired 500g linguine, cooked as per instructions on the packet
In a large pan cook the onion in the olive oil. When it starts to get translucent, add the garlic. Stir, add the wine or stock and cook for 5 minutes on low heat. Then add the tomatoes and wine and bring to a boil. Reduce heat and allow to simmer for a couple of minutes. Add the fresh and dried mint and remove from heat. Add salt and pepper if desired, then add add the tuna fish, grated lemon zest, olives and capers.
Add the sauce to the freshly cooked pasta. Allow to rest covered in a pot for 5 minutes, then serve.
You can otherwise prepare a version that has less calories and is ideal for a substantial meal for one in the summer.
For the reduced calorie version you will need: 1 packet low calorie pasta substitute 1/4 onion, finely chopped 1/2 clove garlic, finely chopped 1 tablespoon olive oil 250g Blue Angel tuna fish 150g cherry tomatoes 5 tablespoons tomato passata 5 tablespoons white wine or stock 50g black olives 1/2 tablespoon capers 1 tablespoon fresh herbs and parsley, finely chopped salt and pepper To finish off: a pinch of grated lemon zest and fresh basil leaves
In a small saucepan, cook the onion in the olive oil on low heat. As soon as the onion becomes translucent add the chopped garlic and tomato passata. Add the wine or stock and cook for a couple of minutes. Remove from the heat and add half of the other ingredients.
Cook the low calorie substitute pasta as per instructions on the packet. Arrange the pasta on a serving dish. Add the sauce and then arrange the other half of the ingredients on top. Serve immediately.