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Enforcer Pasta

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This dish can be served also at room temperature like a "pasta salad", perfect for a meal on-the-go.

Preparation : 10 min Cooking : 15 min
600 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

320 g fusilli 5 cups
320 g tuna, canned, drained and shredded
12 sun-dried tomatoes (oil packed), minced 6 tbsp
16 black olives, pitted and chopped 6 tbsp
3 tbsp lemon juice, freshly squeezed 1 lemon
3 tbsp olive oil 45 mL
1/2 cup pasta cooking water, approximately 125 mL
2 tbsp chives, fresh, chopped [optional] 6 g
salt [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. To save time, the sauce preparation and the pasta cooking can be done at the same time. Start cooking the pasta.
  2. Meanwhile, manually mince the sun-dried tomatoes or purée them in a blender or food processor on ‘pulse'. Put them in a serving bowl. Pit the olives and chop them coarsely, then add them to the bowl. Pour in the oil and lemon juice.
  3. Open the tuna can, then drain and discard the oil. Shred the tuna and add it to the bowl. Mix and add enough of the pasta cooking water to make a sauce. Adjust the seasoning. Generally, you don't need to add salt since tuna is already salty.
  4. Pour the drained fusilli into the serving bowl and mix thoroughly with the sauce. Serve in the warmed dishes. Scatter chopped chives on top of each serving (optional).

Remarks

Parmesan is not added since the flavour of fish sauces in general does not benefit from the addition of cheese.

Nutrition Facts Table

per 1 Serving (350g)

Amount

% Daily Value

Calories

600

Fat

22 g

34 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

10 mg

Sodium

460 mg

19 %

Carbohydrate

65 g

22 %

Fibre

5 g

19 %

Sugars

1 g

Protein

34 g

Vitamin A

4 %

Vitamin C

31 %

Calcium

5 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 2 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Folacin, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K
Good source of  :
Copper, Fibre, Iron, Potassium, Vitamin C, Vitamin D, Zinc
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin E
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables ½
Meat and Alternatives 3
Fats 4

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