This ultra-quick dish is a delicious variation on the classic late-night Roman staple, spaghettata (Spaghetti with Garlic and Oil) that can be thrown together from ingredients you may normally keep in your pantry and fridge.
Preparation time: five minutes
Cooking time: five minutes
- 1 bag Miracle Noodles angel hair
- 1 6- or 7-ounce can or jar of tuna in olive oil (preferably Italian tuna in extra virgin oil, but supermarket brands like Progresso or Genova are fine. Solid or chunk light tuna is tastier than solid white, which tends to be dry.)
- Chopped or pressed garlic to taste 1 tsp to 2 tbsps (fresh is best, but chopped garlic from a jar is fine)
- ½ to 1 cup chopped fresh parsley leaves (or if you must, 2-3 tbsps of dried chopped parsley)
- 1 tbsp capers (optional)
- Black pepper or hot red pepper flakes to taste
- Extra virgin olive oil or lemon flavored olive oil (optional)
- Salt to taste
- Prepare the Miracle Noodles according to package directions.
- Open the tuna can and drain the olive oil from the can into a saute or frying pan. Put the tuna in a bowl and flake it with a fork.
- Add chopped garlic to the pan and stir over medium heat until golden. Add parsley and capers; stir until parsley begins to wilt. Stir in the black or red pepper.
- Add a splash (about ½ to 1 tbsp) of extra virgin olive oil or, preferably, lemon-infused olive oil (sometimes called citron oil), then add the flaked tuna, stirring for a minute or two until heated. If the pan seems dry, add a bit more oil.
- Taste for salt and add a pinch if needed. The tuna and the capers are salty, so you won’t need much and if you have used capers preserved in salt, you can probably omit it.
- Toss with Miracle Noodles in a bowl, or add the noodles to the pan and toss over low heat.
Variations: For a one-pot, highly nutritious meal, increase the amount of garlic and omit the parsley. Instead, add ½ to 1 bunch of chopped raw kale, Swiss chard or spinach (with stems removed) in step 3; it will take a minute or two longer to wilt than the parsley. A shake or two of hot red pepper flakes and lemon-flavored oil are particularly good with these greens. (My preference is for the chard or kale, which have a milder taste that blends well with the tuna.) Or, add cut-up green beans, lightly steamed and drained, to the pan with the parsley. (Lemon-flavored oil really adds to this version). For a more piquant flavor, add 1 or 2 tbsps chopped sun-dried tomatoes along with the parsley, and omit the lemon olive oil.
So lets break this one down into it’s nutrition. It has protein from the Tuna. It has a very good fat in the extra virgin olive oil. The veggies are awesome in just great vitamins and minerals and are an excellent carbohydrate. The Miracle noodles are an amazing product because they are almost zero calories and they are a great source of fiber.