Tuna Puttanesca

Posted Jan 28, 2011

Protein 19g • Fat 7g • Carb 13g • Calories: 194

If you want a fast healthy meal that contains high quality protein and chock full of nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids – then grab a tin of tuna and start eating. Chowing down on  a couple of serves of tuna a week is great for heart health, controlling high blood pressure, can protect against cancer, improve your mood and reduce depression. I’ve come up with some ripper meals you can whip up in a flash, just using a tin of tuna and a few store cupboard bits and pieces you have lying around. Tuna Puttanesca has the added benefits of lycopene – an antioxidant contained in the tomato which can protect against cancer.

Time it takes: 10 minutes
Serves 4

400g Zucchini cut into chunks
1 tbsp olive oil
2 cloves garlic, finely chopped
1 onion, chopped
250 g tinned tuna in spring water drained
2 x 400g cans chopped peeled tomatoes
8 fresh basil leaves, torn
12 black olives, pitted
sea salt and freshly ground black pepper

Sauté the garlic and onion in a little olive oil for a few minutes. Add the zucchini and red capsicum and cook for about 5 minutes until soft.  Add the tomatoes and tuna, followed by the basil.  Cook for about 3 minutes until heated through.  Serve and top with olives and a little grated Parmesan.

Gluten Free – Wheat Free – Low Carb – Low GI