Post-Holiday Detox: “Not Your Grandmother’s Tuna Fish Pasta”

Tuna KVLY

To welcome the new year, this week we’ll be sharing some of our favorite Post-Holiday Detox recipes with you. Tony’s latest creation, Spaghetti with Tuna, Sun-Dried Tomatoes and Chickpeas, is new to our repertoire and I have a feeling it’s going to become a regular favorite in our house. This is definitely not your grandmother’s tuna fish pasta dish.

This recipe meets our top 4 criteria for a healthy dish:

  1. Nutritional content – With the winning combination of tuna fish, chickpeas, sun-dried tomatoes, extra virgin olive oil, garlic and pasta, this dish is loaded with vital minerals, nutrients and vitamins.
  2. Easy to make: Good recipes should consist of easy-to-find ingredients and require minimal preparation.
  3. Visually Appealing: Hey, we eat with our eyes, too, and there’s no reason a healthy dish can’t also be beautiful.
  4. Delicious – With the right recipe, a healthy dish should taste so good that you look forward to having it again.

Since today is National Spaghetti Day (who knew?) Tony shared this recipe during his segment this week on North Dakota Today, and we’ve included the link to the video demonstration for you below. We’ve already received several requests for the recipe and hope you enjoy it as much as we do!

WATCH TONY make this dish on NORTH DAKOTA TODAY

Tony’s Spaghetti with Tuna, Sun-Dried Tomatoes & Chickpeas Recipe

Ingredients:
1 pkg. spaghetti
¼ cup extra virgin olive oil
2 garlic cloves, minced
½ teaspoon crushed red pepper flakes (this makes very mild – increase as desired)
¼ cup red onion, small-diced
½ cup dry white wine
Juice of one lemon
½ cup sun-dried tomatoes, roughly chopped
1 15-oz. can chickpeas, drained and rinsed
2 5-oz. cans light tuna in water, drained
¼ cup fresh parsley, chopped
Salt and pepper to taste
Grated parmesan cheese

Directions:
Cook the pasta according to the directions on the package, to al dente. Before draining, reserve 1 cup of the pasta water for later use if needed.

In a large saute pan, heat oil over medium heat until hot, then add garlic, crushed red pepper and red onion and cook, stirring occasionally, until onion softens, about 2 minutes. Add white wine and lemon juice and continue cooking over medium heat for another 2 minutes, to reduce white wine.

Add sun-dried tomatoes, chickpeas and cooked pasta and cook over medium heat for about one minute, stirring to combine. Add the tuna and parsley and keep tossing for another 1 to 2 minutes, until all ingredients are hot and evenly dispersed among the pasta. Taste and add salt and pepper as desired.

Transfer to serving bowl and garnish with a light sprinkling of grated parmesan cheese.

Tony’s Tips:

  • This sauce is very light and intended merely to coat the ingredients. If the dish appears to be drying out, add the reserved pasta water right before the salt and pepper, starting with a half-cup up to one cup. Continue cooking for one minute just to heat.
  • Excellent also as a chilled salad – just add a tablespoon or two of canola oil, toss and serve.