DESCRIPTION OF MEDITERRANEAN-STYLE TUNA RIGATONI
Mediterranean-style tuna Rigatoni offers a delightful twist on traditional pasta dishes, blending the strong flavours of sun-dried tomatoes with the lightness of tuna and freshness of parsley. This dish not only tantalises the taste buds with its bright and savoury notes but also provides a hearty, nutritious meal that comes together in a breeze, making it perfect for a quick dinner or upscale lunch.
RECIPE CATEGORY
- Dinner, Lunch
SERVING SIZE
- Serves 4
CUISINE
- Mediterranean, Italian
PREPARATION/TECHNIQUES
- Boil, Sauté
OCCASION/HOLIDAY
- Everyday Meals, Family Gatherings
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, Low Cholesterol, High Fibre
DISH TYPE
- Pasta
INGREDIENTS FOR MEDITERRANEAN-STYLE TUNA RIGATONI
- 8 oz. whole wheat rigatoni
- 1/2 cup Parmesan cheese, shredded (divided)
- 1/2 cup sun-dried tomatoes, packed in oil, drained and chopped
- 1/2 cup fresh parsley, chopped (divided)
- 1 Tbsp olive oil
- 2 Tbsp lemon juice
- 2 cloves garlic, minced
- 1/2 tsp crushed red pepper flakes
- 1 pouch chunk of light tuna
FULL NUTRITIONAL INFORMATION
- Calories: 320
- Fat: 10g
- Carbohydrates: 44g
- Protein: 22g
- Sodium: 420mg
- Fiber: 6g
PREPARATION FOR MEDITERRANEAN-STYLE TUNA RIGATONI
- Cook Pasta: Boil rigatoni in salted water according to package instructions until al dente. Drain and set aside.
- Make the Sauce: In a skillet, heat olive oil over medium heat. Sauté garlic until fragrant, about 1 minute. Add sun-dried tomatoes, lemon juice, and red pepper flakes, cooking for another 2 minutes.
- Combine Ingredients: Add the cooked rigatoni to the skillet. Stir in the tuna, half of the Parmesan, and half of the parsley. Mix until well combined and heated through.
- Garnish and Serve: Sprinkle with remaining Parmesan and parsley before serving.
PREP TIME
- 10 minutes
COOKING TIME
- 15 minutes
TIPS FOR MEDITERRANEAN-STYLE TUNA RIGATONI
- To enhance the flavour, consider adding capers or olives to the dish.
- For a creamier texture, blend some of the sun-dried tomatoes with a bit of olive oil to create a paste before adding to the pasta.
VARIATIONS
- Vegetarian Option: Substitute tuna with chickpeas or white beans.
- Spicy Kick: Increase the amount of red pepper flakes or add a splash of hot sauce.
PREPPING AND STORAGE GUIDE FOR MEDITERRANEAN-STYLE TUNA RIGATONI
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently in a microwave or on the stovetop, adding a little water or additional olive oil to refresh the flavours.
This Mediterranean-style tuna Rigatoni is not only a feast for the senses with its vibrant colours and aromatic presence but also a testament to the simplicity of creating fulfilling meals with a few well-chosen ingredients.