Posts tagged healthy pasta
Tuna Pasta with Lemon Caper Sauce

If any of you follow me on Instagram, you know I love me some tuna salad. My usual go to is tuna mixed with yogurt, capers, parsley and salt and pepper over a bed of romaine lettuce with avocado and these crackers for lunch.  But what about tuna for dinner? Tonight it was time for me to diversify. I came up with this warm, lemony and perfect pasta dish.  I call this the "super quick came home from work late and don't feel like cooking" dish. 



I am so thankful for amazing brands like Wild Planet Foods and Safe Catch Foods  that follow the sustainable seafood program. About 10 years ago, canned tuna used to be frowned upon for it's high mercury content and unsafe fishing  practices, but now you can enjoy tuna without the health or environmental worries. Tuna is not only an amazing source of protein but also a convenient addition to a nutritious lunch or dinner

I have to admit that it's been a while since I have eaten pasta with GLUTEN. My on and off struggle with candida keeps me away but when I can enjoy it I get the good stuff like this brand that I used to make this dish.  The only ingredients are flour and water. Just what it should be.  And not enriched flour, but whole durum wheat flour made here locally in the Bay Area.  If you don't have candida, celiac disease or a wheat allergy or intolerance then please EAT GOOD GLUTEN. We get our energy and proper brain function from glucose, and when we eat gluten in it's whole form (not processed white flour) with the fiber and wheat germ intact, this is converted to glucose for energy without elevated blood sugar levels. So again, EAT GLUTEN. 

But seriously, the ingredient that makes this dish is the lemon zest. I recently moved and lost my zester in the process.  Only recently getting one back into my kitchen.  Made me remember how much of a game changer lemon zest is. I love to use it in pasta dishes, grain dishes, baked goods and with tuna dishes. Yasssssss.

Ok, let's get into the goods.  This dish took a whole 15 minutes to whip up. Perfect for those nights you come home tired from work and don't want to think about cooking or going to the grocery store.  Everything in this recipe was made from pantry staples and what I had on hand. 

8oz. pasta of choice (I used Baia Pasta or your favorite gluten-free pasta)

5oz. canned tuna (I like Wild Planet Foods or Safe Catch)

1 tablespoon capers

Zest and juice of 1/2 lemon

3 tablespoons olive oil 

1 garlic clove, chopped

1/2 cup cooked + chopped broccoli raab (or regular broccoli)

1/8 cup chopped parsley 

A pinch of crushed red pepper

Salt + pepper

Cool pasta according to package instructions. While pasta cooks chop garlic, chop cooked broccoli, chop parsley and zest lemon. Drain pasta and reserve 1/2 cup of water. Use the same pan, sauté garlic in 1 tablespoon olive oil with tuna for 4-5 minutes. Add cooked broccoli, crushed red pepper and capers stir for 30 second. Add reserved pasta water and bring to a boil, add cooked pasta. Stir until liquid is reduced and coats pasta. Remove from heat. Stir in parsley, lemon zest and juice, remaining olive oil, salt and pepper. Serve in two bowl and enjoy!!