Healthy Super Quick Tuna Pasta à La Provencal Food

TUNA PASTA RECIPE, MEDITERRANEAN-STYLE

Steps:

• Bring 3 quarts of water to a rolling boil and add 1 tbsp of kosher salt. Cook the pasta in the boiling water to al dante according to package (most spaghetti will cook in 9 to 11 minutes or so). After the pasta has been cooking for 5 minutes, add the frozen peas to cook with the pasta for the remainder of the time. When the pasta is ready, take ¾ cup of the cooking water and set it aside. Drain the pasta and peas in a colander.
• In a large, deep cooking pan, heat 2 tbsp extra virgin olive oil over medium-high till shimmering but not smoking. Add the red bell peppers and cook for 3 to 4 minutes, tossing regularly. Add the garlic and cook, tossing frequently, for 30 seconds or so until fragrant.
• Now, add the cooked pasta and peas to the pan and toss to combine. Add the tuna, lemon zest, lemon juice, parsley, oregano, black pepper, kalamata olives, jalapeno if using, and a big sprinkle of Parmesan cheese. Drizzle a bit of extra virgin olive oil and some of the pasta cooking water as needed. Give everything a toss. Taste and adjust seasoning to your liking.
• Transfer the tuna pasta to serving bowls. Enjoy!

HEALTHY & SUPER QUICK TUNA & PASTA à LA PROVENCAL

Steps:

• Note:.
• I was unable to enter one of the main ingredients - canned "Ratatouille" as it was not recognised. In the UK most supermarkets sell cans of Ratatouille (a delicious mix of tomato, courgette (zucchini), red peppers, aubergine (eggplant), red onion etc). It's very cheap, usually very low fat, very low calorie and very tasty. It makes an excellent base for quick and healthy meals. I don't know if it's commonly available in the USA. I guess if not it might be worth making up a large batch and freezing in small tubs for quick meals.
• Fill a medium saucepan with enough fresh water to boil the pasta, squirt a little lemon juice (or salt) into it (to prevent pasta sticking) and place on a high heat to boil.
• Measure out the pasta in a small bowl and put aside ready for when the water boils, and add the pasta when water is boiling. When the water gets back to boiling again, mentally note when the pasta will be done, reduce heat and stir occasionally.
• Whilst waiting for water to boil, in a small saucepan, add 2/3 of a can of Ratatouille Provencale and half a can of chopped tomatoes (both according to taste and appetite). Add a generous half teaspoon of a medium-hot curry powder (such as Madras - to taste), a small squirt of american mustard, a dash of dried basil, a dash of dried garlic, and grind a little black pepper over it.
• Weigh out (to taste) the quantity of mushrooms and rinse and shake dry each one as you break it into small chunks into the Ratatouille mix. When all the mushrooms are broken up and added, place the pan on a medium-high heat to warm through, reducing heat to simmer when hot and stirring occasionally.
• Open the can of Tuna steak in brine and holding over sink, use the lid pressing it down to drain as much of the liquid as you can. Put to one side until about a minute and a half before the pasta will be done.
• In a (microwaveable) pasta plate or large individual serving bowl, add a generous heaped tablespoon of low fat/fat-free yoghurt (or heavy (double) cream if you prefer and don't mind the calories), add a squirt of lemon juice (just under a teaspoon) and some fresh ground black pepper and stir together. Place plate in microwave and set for about 20 seconds on high but don't press start.
• About a minute and a half before pasta is cooked add about 2/5 can of tuna (to taste) to the Ratatouille mix and stir very gently to mix.
• When pasta is ready to be drained, press start on microwave, drain pasta, remove plate with hot yoghurt from microwave and put the pasta into it. Use a spoon to liberally coat the pasta with the soured yoghurt and sprinkle with a little black pepper / dried basil to taste.
• Add the Tuna Ratatouille mix into the centre of the pasta, add a generous tablespoon of plain yoghurt and sprinkle with herbs/black pepper to garnish. You may prefer grated cheese/parmesan on top :).
• Can be resized to serve more people very easily - varying quantities according to personal preferences.
• Note regarding pasta:.
• You could use whatever pasta you prefer but I really like Serpentini (aka Cavatappi or Spirali) with fish. They're the hollow spirals of about the same thickness as maccaroni roughly an inch and a half long with ridges on the outside in case you know them by another name :) (Mine actually says "Spirali" on the packet - but I always thought Spirali was a different type altogether).

HEALTHY TUNA & PASTA SALAD

Steps:

• Add pasta, 1 tspn. parsley flakes, dried onion (vary amount depending on how much you like onions), sea salt and pepper to a pot of water large enough to cook and stir all ingredients. Bring to a boil and then cook 8 minutes (al dente') or 10 minutes (soft). Drain in colander and rinse with cold water to chill down the pasta. It is not necessary to remove onion/parsley bits. Return to pot after thoroughly drained. Drizzle with EVOO and stir to coat all pasta, then place pot in refrigerator until completely cooled. To quicken the process place in freezer but keep an eye on it to make sure it's not freezing.
• Drain tuna, place in a small bowl and mash with a fork until it's of uniform consistency. Add a small amount of EVOO, remaining parsley flakes, minced onion to taste, salt & pepper to taste. Blend well. When pasta has completely cooled, add tuna mixture, carrot and tomato to pot and blend well. Taste and add EVOO/seasonings as desired.

HEALTHY TUNA PASTA

Steps:

• Boil the penne with the leek in a large pan of salted water following pack instructions, until al dente.
• Meanwhile, heat the oil in a large pan over a medium-high heat and fry the tomatoes for a few minutes, until they start to burst and soften. Add the sweetcorn and cook for 2-3 mins to heat through. Drain the pasta and leeks, reserving a little of the pasta water. Tip the drained pasta and leeks into the pan with the tomatoes, then toss through the ricotta and tuna.
• Season with plenty of black pepper. If you want to loosen the consistency, stir in some of the reserved pasta water along with the chopped basil. Serve scattered with the whole basil leaves.

TUNA & BACON PASTA FINA

Steps:

• Fry the bacon in a pan. When bacon is done, drain on papertowels.
• Keep the bacon grease in the pan. (Note: You can reduce the amount of bacon grease you use if you so choose, just keep enough so it doesn't get dry).
• Put the tuna and garlic in the pan with the bacon grease and heat over medium heat - stirring occasionally. Do this for approximately 5 minutes.
• Season with black pepper (optional).
• Crumble the bacon strips and place back in the pan with the tuna & garlic.
• Heat for another minute or two.
• Boil your angel hair pasta.
• When pasta is done put into a large bowl.
• Transfer your bacon & tuna mixture from the pan into the bowl of pasta.
• Toss all ingredients to incorporate all the flavors.
• Sprinkle with parmesan cheese and serve.

TUNA SALAD PROVENCAL

Steps:

• In a mixing bowl, combine vinegar, basil, mustard, garlic, salt, sugar and pepper. Whisk in olive oil.
• Steam beans until tender. Drain.
• Add beans, fennel, red pepper and scallions to bowl and toss gently.
• Arrange arugula on plates. Spoon salad over greens and top with crumbled tuna. Garnish with olives.