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Best Easy Penne al Tonno Recipe

Name: Best Easy Penne al Tonno Recipe
Total time: 30 min
Yield: 370 g
Ingredients: penne pasta 8 oz; canned tuna in olive oil 2 5 oz cans; crushed tomatoes 1 14 oz can; pitted black olives 0.5 cup; shallot 1 piece; garlic 2 cloves; extra-virgin olive oil 2 tbsp; red pepper flakes 0.25 tsp; salt 1 tsp; black pepper 0.5 tsp

Quick pantry pasta with canned tuna, tomatoes, and olives makes a no-fuss mediterranean meal. High in protein and ready in minutes, it's perfect for a healthy family dinner on a calorie deficit.

Cook 30 min Difficulty EASY 410 kcal

#mediterranean #high protein #diabetic friendly

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Ingredients

Main ingredients

penne pasta 8 oz
canned tuna in olive oil 2 5 oz cans
crushed tomatoes 1 14 oz can
pitted black olives 0.5 cup
shallot 1 piece

Seasonings/Sauce

garlic 2 cloves
extra-virgin olive oil 2 tbsp
red pepper flakes 0.25 tsp
salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 57 g 55%

Protein 24 g 23%

Fat 9 g 20%

Serving size 370g

Cooking steps

1

Bring a large pot of salted water to a boil, then cook the penne pasta until al dente following package instructions; reserve 1 cup pasta water before draining.
2

Meanwhile, in a large skillet over medium heat, warm the extra-virgin olive oil. Add chopped shallot and sauté for 2 minutes until softened, then stir in minced garlic and red pepper flakes for 30 seconds, keeping heat moderate to prevent browning.
3

Pour in the crushed tomatoes and simmer for 6–8 minutes on medium-low heat, stirring occasionally, until slightly thickened.
4

Fold in drained tuna (crumbling with a fork) and sliced olives. Season with salt and black pepper, and cook for 2–3 minutes to combine flavors, ensuring the mixture doesn't dry out.
5

Add cooked penne to the skillet and gently toss over medium-low heat, adding reserved pasta water as needed to achieve a silky sauce that coats the pasta evenly. Serve immediately.

Personalized Q&A

Q. What's the key ingredient in this Penne al Tonno recipe?

The core ingredient is canned tuna in olive oil. It's responsible for the dish's high-protein profile and imparts a rich, savory depth that defines the recipe's character. Combined with penne pasta and tomatoes, the tuna ensures this meal is satisfying yet light.

Q. What is a crucial cooking point for achieving the perfect sauce texture?

Simmering the crushed tomatoes until slightly thickened and reserving pasta water to finish the sauce are essential steps. These help create a silky, clingy sauce that isn't watery, while gentle heat preserves the fresh tuna flavor and prevents the fish from drying out.

Q. How do I prevent the tuna from becoming dry or the pasta clumping together?

Do not overcook the tuna in the skillet—only warm it gently after adding to the sauce. For the pasta, toss it immediately with the sauce and add some reserved pasta water to keep everything loose and well-coated.

Q. How many calories and how much protein are in each serving?

Each 370g serving provides about 410 kcal and 24g of protein, making this recipe suitable for those seeking a high-protein yet moderate-calorie meal. The protein-to-carb ratio is balanced for a healthy, filling dinner.

Q. Is this recipe suitable for a Mediterranean diet, and why?

Yes, it fits the Mediterranean diet philosophy because it features olive oil, tomatoes, olives, and fish as core ingredients, focusing on whole foods and healthy fats with minimal processed foods.

Best Easy Penne al Tonno Recipe

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