1/2 450-g pkg
short pasta, such as penne or fusilli
small red onion
yellow or green bell pepper
pitted black olives, or 1 1/2 tbsp capers
medium tomatoes, or 4 plum tomatoes
dried oregano leaves
solid white tuna, packed in water or oil, drained
- Bring a large saucepan of salted water to a boil. Add pasta and cook according to package directions until al dente, from 10 to 12 minutes.
- Meanwhile, cut onion in half lengthwise. Then place cut-side down and slice each half into thin strips. Seed and core pepper, then cut into bite-size pieces. Cut olives into halves or quarters. Core and coarsely chop tomatoes.
- Heat oil in a large wide saucepan set over medium heat. Add onion and pepper. Stir-fry just until they start to soften, from 4 to 6 minutes. Stir in olives, tomatoes, including their juice and seeds, salt, oregano and cayenne. Bring to a boil, stirring often. Gently stir in tuna. Drain cooked pasta and add to sauce, stirring just until pasta is evenly coated and tuna is heated through, about 2 minutes. Serve immediately with a loaf of crusty bread and a green salad.
Protein 35.5 g
Carbohydrates 107 g
Fat 8.3 g
Fibre 9.8 g
Sodium 1008 mg