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Penne in tomato sauce topped with flaked canned tuna on a white plate on a dark wooden table

Tuna Tomato Penne

Penne in a quick garlic tomato sauce with flaked canned tuna and parsley. About 39 g of protein per serving in 15 minutes.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 2 servings
Calories: 495
Ingredients Method Notes

Ingredients
  

  • 5 oz penne about 150 g dry; whole wheat or protein pasta work too
  • 1 tbsp olive oil
  • 2 garlic cloves minced
  • 1 cup marinara or crushed tomatoes about 240 g
  • ¼ tsp red pepper flakes optional
  • 2 5-oz cans light tuna in water drained
  • salt and black pepper to taste
  • 2 tbsp fresh parsley chopped

Method
 

  1. Cook the penne in salted boiling water according to the package, about 10 minutes. Save ¼ cup of the pasta water before draining.
  2. While the pasta cooks, warm the olive oil in a skillet over medium heat and cook the garlic for 1 minute, without browning.
  3. Add the tomato sauce and red pepper flakes and simmer for 5 minutes.
  4. Stir in the drained tuna in large flakes and heat for 1–2 minutes. Stirring too much breaks it into mush.
  5. Add the drained penne and a splash of pasta water, toss, season and top with parsley.

Notes

Meal prep: keeps 3–4 days in the fridge. Add a splash of water before reheating.