Spaghetti with Tuna and Olives

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.

tuna spaghetti cooked

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.

I use Blue Angel Tuna at Whats in Store

%d bloggers like this: