Although you may not think of canned tuna as a ingredient to use in pasta, I highly recommend you give it a try. Flavorful chunks of meaty packed-in-olive-oil tuna work best for this healthy, midweek meal. The greens and whole wheat pasta are lightly coated with a fragrant sauce before being topped with tuna. Fresh orange juice, spicy red pepper flakes, and delicious dijon mustard pack the sauce with punch. To get this rewarding recipe,
8 ounces whole-wheat linguine
1 1/2 teaspoons grated orange zest
3/4 cup fresh orange juice (from 2 to 3 oranges)
3 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
1 teaspoon red-pepper flakes, plus more for garnish
1 large bunch watercress (about 3 cups) or arugula, tough ends trimmed, washed and well-dried
2 cans tuna (6 ounces each), packed in oil and drained
- In a large pot of boiling salted water, cook pasta according to package instructions; drain.
- Meanwhile, in a large bowl, whisk together orange zest, juice, oil, vinegar, mustard, and red-pepper flakes; season with salt. Add greens and pasta, toss to combine.
- Scatter tuna over the top and sprinkle with red-pepper flakes if desired; serve.
Per serving: 241 calories; 35 g protein; 19 g fat; 50 g carbs; 5 g fiber.