Penne with Tuna and Fresh Tomato Sauce

Health score
40%
Penne with Tuna and Fresh Tomato Sauce
30 min.
4
410kcal

Suggestions


If you're looking for a delightful and quick meal that strikes the perfect balance between comfort and nutrition, then look no further than this Penne with Tuna and Fresh Tomato Sauce. This recipe is a wonderful infusion of flavors brought together in just 30 minutes, making it an ideal choice for a busy lunch or a satisfying dinner. Each bite is packed with protein and wholesome ingredients, ensuring you leave the table feeling energized.

The combination of tender whole-wheat penne and succulent, juicy tomatoes creates a rich and savory base, while the tuna adds a delightful heartiness that makes this dish a true powerhouse. Fresh sage and aromatic garlic give it a burst of freshness, complemented by just the right amount of heat from crushed red pepper—feel free to adjust the spice to your liking! And let's not forget the zucchini, which adds an extra layer of texture and a nutritious boost without overwhelming the dish.

Garnished with a sprinkle of freshly grated Parmesan cheese, this recipe not only pleases the palate but is also visually appealing. Perfect as a main course or side dish, Penne with Tuna and Fresh Tomato Sauce is bound to become a favorite in your household. Get ready to impress your family and friends with this easy, flavorful meal that’s as enjoyable to make as it is to eat!

Ingredients

  • 0.5 teaspoon pepper red crushed to taste
  • tablespoons sage fresh chopped
  •  garlic cloves minced
  • 0.8 teaspoon kosher salt 
  • tablespoon olive oil extra-virgin
  • tablespoons parmesan cheese freshly grated
  • oz all-white tuna packed in water, drained chunk canned
  • cups tomatoes ripe chopped
  • 12 ounces penne pasta whole-wheat
  • medium zucchini with a vegetable peeler sliced lengthwise

Equipment

  • frying pan
  • pot

Directions

  1. Cook pasta according to package directions in salted water; reserve 2 TBSP cooking water.
  2. Drain pasta and return to pot.
  3. In large skillet, heat oil over medium heat.
  4. Add garlic; cook until fragrant (1 minute). Stir in tomatoes, salt, crushed red pepper, and sage. Cook over medium-high heat, stirring and pressing down occasionally, until juicy (5 minutes). Stir in tuna and zucchini. Cook 5 minutes. Toss with pasta and reserved cooking water.
  5. Sprinkle with Parmesan.

Nutrition Facts

Calories410kcal
Protein22.23%
Fat16.58%
Carbs61.19%

Properties

Glycemic Index
28.25
Glycemic Load
1.88
Inflammation Score
-8
Nutrition Score
19.514347895332%

Flavonoids

Naringenin
1.01mg
Kaempferol
0.14mg
Myricetin
0.25mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:409.99kcal
20.5%
Fat:7.37g
11.34%
Saturated Fat:1.33g
8.31%
Carbohydrates:61.21g
20.4%
Net Carbohydrates:52.8g
19.2%
Sugar:5.76g
6.4%
Cholesterol:20.04mg
6.68%
Sodium:601.02mg
26.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.24g
44.48%
Copper:13.77mg
688.39%
Selenium:35.1µg
50.14%
Manganese:0.7mg
34.9%
Fiber:8.41g
33.64%
Vitamin B3:5.87mg
29.33%
Vitamin A:1378.23IU
27.56%
Vitamin C:21.61mg
26.19%
Vitamin B12:1.31µg
21.81%
Vitamin B6:0.33mg
16.6%
Potassium:484.8mg
13.85%
Vitamin K:14.35µg
13.66%
Phosphorus:127.88mg
12.79%
Vitamin E:1.58mg
10.56%
Iron:1.88mg
10.43%
Magnesium:37.71mg
9.43%
Calcium:83.41mg
8.34%
Folate:24.74µg
6.18%
Vitamin B1:0.09mg
6.16%
Zinc:0.83mg
5.53%
Vitamin B2:0.09mg
5.29%
Vitamin D:0.61µg
4.05%
Vitamin B5:0.24mg
2.39%
Source:My Recipes