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| Down-home Spaghetti with Tuna |
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Recipe courtesy of “Six O’Clock Solutions”, Eve Johnson and the Vancouver Sun Test Kitchen, The Vancouver Sun, p.127.
We all have our own version of comfort food. The common characteristics? Homey,
nourishing, economical, unchallenging and best of all, already in the pantry.
You need only keep a slightly more lavish stock of Italian staples to have
olives for nibbling before dinner and, if you like, marinated artichoke hearts
and sun-dried tomatoes for the salad.
Makes 4 servings
1 can
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(170 g/6 oz) Chunk Light Tuna, drained |
| 2 Tbsp. | vegetable oil |
| 3 |
large garlic cloves, finely chopped |
| 1 can |
(796 mL) diced tomatoes |
| 2 Tbsp. |
finely chopped fresh parsley |
| 3 Tbsp. |
finely chopped fresh oregano |
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pinch dried crushed hot red pepper |
| ¼ tsp. |
salt |
| 1/8 tsp. |
pepper |
| ¾ lb | spaghetti |
| 2 tsp. |
flour |
| 1 Tbsp. |
water |
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fresh parsley, chopped
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parmesan cheese, grated
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- In heavy frypan, heat oil over medium-high heat. Add garlic and sauté 30
seconds. Add tomatoes, 3 tbsp parsley and oregano. Reduce heat and simmer
for 15 minutes. Add tuna, dried red pepper, salt and pepper.
- Meanwhile cook spaghetti in large amount of boiling salted water until tender.
Drain and return to the pot.
- Combine flour and water and stir well. Add a little hot tuna sauce to the
flour mixture. Return to sauce and simmer for 1 minute or until slightly thickened,
stirring constantly.
- Add tuna sauce to pasta and toss.
- Sprinkle with parsley. Serve with parmesan cheese.
| Nutritional Values |
Per serving:
Calories 267
Fat 8.5 g
Carbs 33.4 g
Protein 16 g
Fibre 4 g
Sat fat 1.4 g
Cholesterol 23.9 mg
Sodium 255.2 mg
Sugar 5.2 g
Calcium 44 mg
Source: www.calorieking.com
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