Pasta with Tuna and Cherry Tomato Sauce

By Jessica Swartz March 21, 2023 19 mins read 133 Views

Cherry Tomato Sauce

2 to 3 servings

Ingredients

2 tablespoons Extra-Virgin Olive Oil
1 minced, seeded jalapeno or serrano, or any other fresh hot chile
Half of a red onion, finely diced
1/2 teaspoon Kosher Salt
5 cups ripe cherry tomatoes, stemmed. If large, halved.
2 cloves garlic, minced
1 teaspoon finely grated, lightly packed lemon zest
1 teaspoon of fresh lemon juice plus additional if necessary
3 tablespoons chopped fresh basil
1 tablespoon unsalted butter

Tuba Sauce

2 1/2 cups cherry tomatoes sauce
Untrained 6-oz can of Italian tuna in oil.
1 tablespoon rinsed capers
1/4 cup chopped fresh flat-leaf parsley

Pasta

12 oz fresh pasta. I used tonnarelli, however, any fresh spaghetti noodles would be delicious.
Parmesan cheese gratin

Directions

Heat the oil in a large skillet on medium heat. Stir in the onion, chile, and salt. Cook for 2 to 3 minutes, or until fragrant and soft. Stir in the tomatoes, and cook until they burst and begin to release their juices, about 4 to 6 minutes. Stir in the garlic. Cook for 30 seconds more. Finally, add the lemon zest. Turn off the heat and add the butter and basil to the pan. Stir the sauce together with the butter. Add a teaspoon of honey to the sauce if you find the tomatoes too tart.

Save half of the sauce in a container and use it for another recipe.

Turn the skillet on low heat. Stir in the tuna sauce ingredients. The tuna should be broken up into small pieces. While the pasta is cooking, heat over low heat.

Pasta

Bring large saucepan of salted water to boil on high heat. Stir in the pasta and cook for about 1 minute less than the package directions.
Use a large spoon or a slotted spoon to scoop the pasta out and add it the tuna sauce. Continue to add the pasta to the sauce. Mix gently. Serve pasta bowls with grated Parmesan cheese, crusty bread and olive oil.

By: Jovina Coughlin
Title: Pasta with Tuna and Cherry Tomato Sauce
Sourced From: jovinacooksitalian.com/2023/03/20/pasta-with-tuna-and-cherry-tomato-sauce/
Published Date: Mon, 20 Mar 2023 14:13:03 +0000

Frequently Asked Questions

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet is adaptable to vegetarianism. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal can be included in the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. Oatmeal could be added to smoothies or made into protein bars. It can also be enjoyed plain with almond milk and other toppings such as cinnamon, peanut butter, gojiberries, chia seeds, and chia seeds for additional nutrition. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Can the Mediterranean diet be gluten-free

Yes, the Mediterranean Diet can be adapted to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. Additional gluten-free options include fruits like melon, pears and fresh vegetables as well as legumes, nuts, seeds and nuts. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

What should I eat in a day on a Mediterranean diet?

Healthy fats, healthy proteins, plenty of fresh fruits, vegetables and whole grains are the foundation of a Mediterranean diet. A Mediterranean diet should contain seven to ten daily servings (or more) of vegetables and three to four 3-ounce servings (or less) of lean proteins such as chicken and fish. You can also eat healthy fats, such as olive oil or nuts, in moderate amounts. Each day, aim to eat at least three portions of whole grains like quinoa, barley and oats.

Consuming unhealthy foods regularly can make it difficult to avoid them. Avoiding dairy is a good idea. If you do want to include dairy, it should be done sparingly. You should limit the number of fish you eat to three per week. Mercury contamination can cause nutritional problems and may even lead to problems with your health.

You can get the most out of your Mediterranean diet by planning meals. Make sure to pay attention to what ingredients are included in the dishes you choose.

A Mediterranean diet is a great way to enjoy a healthy and delicious lifestyle. Choose high-quality proteins such as wild-caught fish, grass-fed meat, and organic eggs to ensure the healthiest meals. Incorporate heart-healthy fats like nuts, avocados and extra virgin Olive oil. In your meals, make sure you include plenty of fresh, frozen, and whole grain options such as quinoas, barley, and oatmeal. Limit unhealthy fats, added sugars, processed foods, starches and red meat.

How do I start the Mediterranean diet

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. You could prepare different vegetables and proteins each week to use in your recipes over the next few days. Whole grains like quinoa or oat grattas and millet make great substitutes for refined grain. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Garlic, oregano or basil, turmeric and other seasonings are excellent additions to meals.

Statistics

Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

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How To

How to plan a week full of Mediterranean dishes that are both delicious and nutritious?

Mediterranean eating is a good way to improve your overall health, and quality of living. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. These eating habits can lead to many benefits including better blood lipids and glucose control, reduced chance of depression and certain types cancers, improved cognitive function, weight management and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

A week of delicious, nutritious meals that adhere to the Mediterranean diet guidelines can be planned by starting with specific components. These include proteins like fatty fish, chicken, eggs, and healthy fats such as olive oil nuts or avocadoes, vegetables in prepared vegetable salads dips spreads, soups, and starches such potatoes, legumes, ancient grains, and so on. ; fruits for desserts snacks smoothies, etc. Seasonings herbs and sauces, as well as optional dairy yogurt cheese or kefir. Mixing and matching different flavors throughout the week will ensure that you get enough nutrients while still maintaining a balance of flavor, which is an essential part of a Mediterranean balanced lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.