Penne with rapini and tuna
Greens like rapini are a great addition to a hearty pasta sauce. Incorporating more whole foods into your diet can reduce the risk of heart disease and stroke..
This recipe has been adapted to include Health Canada’s food safety guidance.
235 cal
Serves 8
Prep time
0h 20m
Cook time
0h 30m
Total time
0h 50m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation -
Step 2
Gently rinse rapini, garlic and fresh basil (if using) under cool running water before preparing these ingredients. -
Step 3
Chop rapini into 1 inch (2.5 cm) pieces and place in pot of boiling water. Cook, stirring occasionally, for about 10 minutes or until tender. Drain well and press any excess water out of rapini. -
Step 4
In large deep nonstick skillet, heat oil over medium high heat and cook rapini, garlic and hot pepper flakes for about 4 minutes or until starting to crisp. Add tomatoes, basil and tuna and boil gently, stirring occasionally for about 10 minutes or until thickened. -
Step 5
Meanwhile, in pot of boiling water, cook pasta for about 10 minutes or until tender but firm. Drain well, reserving 1/2 cup (125 mL) of the cooking water. Add pasta to the skillet and toss with sauce, adding enough of the cooking water to moisten if necessary. Sprinkle with cheese, if using. -
Step 6
Store any leftovers away in the fridge within two hours, or sooner if they are in a warm location. Placing leftovers in multiple shallow containers will help them cool quickly and provide you with a quick lunch the next day!
Tips
-
Cook the rapini ahead of time and refrigerate it so you can make this simple recipe even quicker! Drain well and remove excess water. Let cool and store in refrigerator for up to 3 days. Try this with other greens too and start adding more to your meals.
Nutritional information
Per serving (1 of 8)
- Calories
- 235
- Protein
- 17 g
- Sodium
- 87 mg
- Potassium
- 378 mg
- Total fat
- 3 g
- Saturated fat
- 0 g
- Cholesterol
- 9 mg
- Carbohydrates
- 38 mg
- Fibre
- 6 g
- Sugars
- 2 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. © Heart and Stroke Foundation 2012.
