Tuna Puttanesca

With about 20 grams of protein, less than three grams of fat, and only 100 calories, a can of tuna is one of the healthiest and inexpensive choices on the market today. Stick to these tips when shopping for ingredients: Go for "chunk light" over "chunk white" for lower mercury levels, always pick tuna packed in water, don't buy pouches with "added flavor," and try to keep your daily intake to no more than three ounces. Once you have the main ingredient, use this recipe from Julia Collin Davison's "Cooking at Home" to transform it into a delicious and impressive dish!

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2 tbsp extra-virgin olive oil
2 cloves garlic, minced
1/4 tsp cayenne pepper
2 (6-ounce) cans water-packed tuna, drained
1/3 cup drained capers
1 cup pitted Kalamata olives, chopped
1 (28-ounce) can diced tomatoes
2 tsp sugar
salt and pepper to taste
1 pound penne
1/4 cup chopped fresh basil
1/4 tsp red pepper flakes

1. Heat oil, garlic, cayenne, and pepper flakes in large skillet over medium heat until fragrant, about 2 to 3 minutes. Add tuna, capers, and olives and toss to combine. Stir in tomatoes and sugar, cover and simmer over medium-low heat until flavors are blended, about 20 minutes. Season with salt (sparingly) and pepper. 


2. Meanwhile, bring 4 quarts of water to boil in large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until al dente. Reserve 1/2 cup cooking water, then drain pasta and return it to pot.


3. Add sauce and toss to combine. Season with salt and pepper to taste and add reserved cooking water as needed to adjust consistency. Sprinkle with basil before serving.