Lighter Recipe for Spaghetti con Sugo di Tonno (Spaghetti with Tuna Sauce)

A couple of weeks ago, I tried making a lighter version of one of our family favorites, Spaghetti con Sugo di Tonno. I failed miserably. It was all going well until I decided that upping the fiber and protein would probably be a good idea, and I added a drained can of cannellini beans. Well, they turned to grainy mush that pretty much ruined the dish. I think maybe if I had added them nearer to the end… but I decided to skip them this time and rely on side dishes for the added fiber. This lighter version was as delicious as the original, and this will be how I make it from now on.

This recipe is so quick to make (and its made with all pantry ingredients) that it’s great for lunch or for when you forget to take something out to thaw. You really do have a meal ready by the time the noodles are done cooking.

Lighter Spaghetti con Sugo di Tonno (Spaghetti with Tuna Sauce)

Spaghetti with Tuna Sauce - Lighter Version

1/2 lb Barilla-Plus spaghetti
3 Tbs olive oil
4 cloves garlic, minced
1 tsp red pepper flakes
3 6-oz. cans of tuna packed in water
2 Tbs chopped flat-leaf parsley
Salt and pepper to taste

Start your spaghetti boiling in a big pot with salt and vinegar added. If you aren’t used to cooking the higher protein types of pasta, make sure you allow extra time – it takes a bit longer.

Meanwhile, heat the 3 tablespoons olive oil in a very large skillet over medium heat. Add the garlic and the red pepper flakes and cook until the garlic is softened (you can use less garlic if you want, but we love garlic around here). Drain the tuna and add it to the pan.  Stir it around for a minute or two.

Drain your pasta, reserving 1/2 cup of the water the pasta cooked in. Add the drained pasta to the skillet, and stir everything around really well. Add the reserved pasta water and stir until the noodles all seem to be coated with the olive oil. Add the parsley and salt and pepper to taste.

I cut out the drizzled olive oil – it didn’t add nearly as much as I thought to the taste.  I used water-packed “solid light fillet tuna” (Starkist brand) instead of tuna packed in olive oil.  I have to admit a love for the olive oil-packed tuna, but this works well. I used a pasta that was high in protein and fiber, and I also cut down on the pasta amount, to the recommended serving size of 2 ounces per person. This makes for a lot of tuna in each bite, which we like a lot.

This is still not a super-low-calorie dinner, but it’s a lot more reasonable now.

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