Fettucini with tuna sauce

The whole wheat pasta and tuna in this recipe give you complex carbohydrates, omega-3 fatty acids, B vitamins, and some calcium, iron, magnesium and zinc.

Ingredients

2 quarts plus ½ cup of water
1 teaspoon sea salt
8 ounces whole wheat fettuccini or spaghetti
4 tablespoons extra-virgin olive oil
2 onions, minced
3 cloves garlic, chopped
½ teaspoon sea salt
¼ teaspoon ground pepper
8 ripe tomatoes, cores removed, chopped finely
1 to 2 pinches red pepper flakes, to taste
2 cans tuna packed in olive oil
4 sprigs fresh parsley, washed and minced
grated Parmesan cheese (optional)

Directions

1. In a large soup pot, on high heat, bring 2 quarts of water to a boil, covered. Add the salt and fettuccini or spaghetti (you may want to break them in half) and stir. Return the water to a boil, uncovered. Lower heat and simmer until tender, 7 to 10 minutes.
2. In a medium-sized saucepan, heat 2 tablespoons olive oil, and add the onions, garlic, sea salt and pepper. Sauté on medium heat, uncovered, until the onions begin to turn translucent, about 10 minutes. Stir frequently.
3. Place a serving bowl in the sink and put a colander in it. Carefully pour the cooked pasta into the colander (this will warm the serving bowl). Remove the colander and set in the pot, to drain further.
4. Add the tomatoes, ½ cup water, and red pepper flakes to the saucepan. Stir well. Cover and bring to a boil.
5. Drain the oil from the cans of tuna and add the tuna to the tomato mixture. Return to a boil, covered. Lower heat and cook another minutes.
6. Add the remaining 2 tablespoons olive oil. Taste and add additional salt and pepper, if desired. Heat for about 10 minutes.
7. Discard the cooking water (or save to use as a soup base) from the serving bowl. Pour the drained pasta in to the hot bowl. Ladle the tuna sauce on top and toss. Sprinkle the parsley on top. Serve with grated cheese and a small bowl of red pepper flakes, if desired.