Health

Penne with Tuna and Fresh Tomato Sauce

PenneTunaTomatoSauce Levi Brown

Ingredients

  • 12 ounces whole-wheat penne pasta
  • 1 tablespoon extra-virgin olive oil
  • 5 garlic cloves, minced
  • 2 pounds ripe tomatoes, chopped (about 4 cups)
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon crushed red pepper, or to taste
  • 3 tablespoons chopped fresh sage
  • 1 (7-oz) can all-white chunk tuna packed in water, drained
  • 1 medium zucchini, sliced lengthwise with a vegetable peeler
  • 2 tablespoons freshly grated Parmesan cheese

Preparation


1. Cook pasta according to package directions in salted water; reserve 2 TBSP cooking water. Drain pasta and return to pot.

2. In large skillet, heat oil over medium heat. Add garlic; cook until fragrant (1 minute). Stir in tomatoes, salt, crushed red pepper, and sage. Cook over medium-high heat, stirring and pressing down occasionally, until juicy (5 minutes). Stir in tuna and zucchini. Cook 5 minutes. Toss with pasta and reserved cooking water. Sprinkle with Parmesan.


  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: about 2 cups)

Nutritional Information

Calories per serving: 447
Fat per serving: 7.5g
Saturated fat per serving: 1.6g
Monounsaturated fat per serving: 3.3g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 28g
Carbohydrate per serving: 73g
Fiber per serving: 10g
Cholesterol per serving: 23mg
Iron per serving: 4mg
Sodium per serving: 558mg
Calcium per serving: 115mg

Good to Know

Whole-wheat pasta delivers twice as much fiber as regular varieties, plus you get some major omega-3 fatty acids from the (protein-packed) tuna and seeds from the zucchini.