Fast, easy and absolutely delish!

TUNA PUTTANESCA

serves 4

One of our favourite ways to use tinned tuna! if there's only two of you, eat the leftovers as a pasta salad- delish!

Ingredients:

Enough spaghetti for 4 serves

1 x 400g tin of tuna in springwater drained

Handful of italian parsley or basil roughly chopped or both!

3 tbsp EVOO

Zest and juice of one lemon

10 anchovy fillets

Handful kalamata olives pitted

Small handful capers rinsed

2 garlic cloves crushed

2 vine ripe tomatoes roughly chopped

1 birds eye chilli finely chopped

Extra EVOO

Method:

Cook spaghetti to packet instructions. In the mean time marinade the tuna with the EVOO, the lemon zest and juice and the herbs. In a frying pan fry the anchovy fillets with a little EVOO until melted, add the capers, olives and garlic and cook over gentle heat until warm. Add the marinaded tuna, the tomatoes and the chilli- cook until heated through. Season with salt and pepper. Drain spaghetti and mix with the sauce. Serve hot or cold.

EVOO= extra virgin olive oil

Food Facts:

• Chillies are rich in anti-oxidants
• Tuna has a high content of omega-3 (the heart healthy fatty acids essential for brain and heart health) it is also a rich source of protein
• Garlic reduces blood glucose levels - it is shown to help reverse diabetes
• Lemons are full of vitamin c and are rich in anti-oxidants
• Olive oil is liquid gold! (comes from olives so both are magic) it is a good source of fat, rich in healthy mono-unsaturated fats , it also contains an anti- inflammatory component so strong that researchers liken it to aspirin
• Pasta is a useful source of protein, B vitamins and fibre and is low in sodium and fat
• Parsley has useful amounts of vitamin C, calcium , iron and potassium
• Tomatoes are low in calories, they provide a lot of fibre, vitamins (especially C) and minerals- they are also rich in anti-oxidants

Incredible- a humble and tasty dish that is good for you!