Enforcer Pasta

1 Reviews
100% would make this recipe again

This dish can be served also at room temperature like a "pasta salad", perfect for a meal on-the-go.

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Preparation : 10 min Cooking : 15 min
600 calories/serving

Ingredients

320 g fusilli, or penne 5 cups
320 g tuna, canned, in vegetable oil, drained and shredded
12 sun-dried tomatoes (oil packed), minced 50 g
16 black olives, pitted and chopped 1/3 cup
3 tbsp lemon juice, freshly squeezed 1 lemon
3 tbsp olive oil 45 mL
1/2 cup pasta cooking water, approximately 125 mL
2 tbsp chives, fresh, chopped [optional] 6 g
1 pinch salt [optional] 0.2 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. To save time, the sauce preparation and the pasta cooking can be done at the same time. Start cooking the pasta.
  2. Meanwhile, manually mince the sun-dried tomatoes or purée them in a blender or food processor on ‘pulse'. Put them in a serving bowl. Pit the olives and chop them coarsely, then add them to the bowl. Pour in the oil and lemon juice.
  3. Open the tuna can, then drain and discard the oil. Shred the tuna and add it to the bowl. Mix and add enough of the pasta cooking water to make a sauce. Adjust the seasoning. Generally, you don't need to add salt since tuna is already salty.
  4. Pour the drained fusilli into the serving bowl and mix thoroughly with the sauce. Serve in the warmed dishes. Scatter chopped chives on top of each serving (optional).

Observations

Parmesan is not added since the flavour of fish sauces in general does not benefit from the addition of cheese.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

600

Fat

22 g

34 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

10 mg

Sodium

460 mg

19 %

Carbohydrate

65 g

22 %

Fibre

5 g

19 %

Sugars

1 g

Net Carbs

60 g

Protein

34 g

Vitamin A

3 %

Vitamin C

30 %

Calcium

4 %

Iron

23 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin E
Good source of  :
Copper, Fibre, Iron, Potassium, Vitamin D, Zinc
Source of  :
Folacin, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Meat and Alternatives 3
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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