Keywords: cardiovascular disease, diabetes, anti-inflammatory, healthy, quick, dairy-free, high fiber
Prep Time: 5 minutes
Total Time: 20 minutes
Equipment: medium pot, can opener, Microplane or citrus zester, sieve
- 1/2 cup whole wheat, chickpea, or lentil short pasta, such as fusilli or penne
- 1 (5 ounce) can light or skipjack tuna packed in olive oil, drained
- 1 unwaxed lemon, zested
- 2 cups arugula, baby kale or spinach, fresh or frozen
- 1 tablespoon toasted almonds (optional)
- Red pepper flakes, to taste (optional)
- 1 teaspoon extra virgin olive oil, to drizzle
- Bring a pot of water to a boil and season with salt.
- Cook the pasta according to package instructions, then drain reserving some of the pasta water.
- Add the tuna to the same pot used to make the pasta.
- Add the arugula, baby kale, or spinach and pasta, and cook, stirring, until the greens wilt and the tuna is warmed, about 1-2 minutes, adding reserved pasta water if it looks dry.
- Add the zest and juice of a lemon to the pasta.
- Transfer to a bowl and season with salt, black pepper, and optional nuts and red pepper flakes to taste, then drizzle with olive oil to serve.
- Use bagged spinach and omit the parsley for a dinner that doesn’t require any chopping.
- Use canned salmon, mackerel, or sardines in place of the tuna.
- Drizzle with chili oil instead of olive oil for a nice kick!
- Keeps for 3 days refrigerated.
- This dish is an easy, quick way to increase consumption of leafy greens and whole grains using ingredients you can keep in your freezer and pantry.
- Canned tuna is an inexpensive source of healthy protein. Buy canned tuna and dried pasta in bulk when they are on sale, since these items last years in the pantry.
|Added Sugars (g)||0|
|Vitamin D (IU)||202|