Recipe - Italian Tuna & Anchovy Penne in Tomato Sauce

BigIrishGuy

Very Tasty, Low Fat, Low GI and Low Calorie! Just made this, thought I'd share it!

Italian Tuna & Anchovy Penne in Tomato Sauce
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Serves 8 - 375 Kcal per serving
(70g Carbohydrates, 3g Fat (0g Sat.), 17g Protein)
Low GI, Low Fat, Low Calorie

Ingredients
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600g Penne Pasta
4 Small Red Onions
4 Cloves Garlic
3 Small Carrots
250g Button Mushrooms
2 Small Green Peppers
1 Tin Tuna Chunks in Brine
8-10 Anchovy Fillets, Drained if in Oil
1 Tin Chopped Tomatoes
250ml Passata or Sieved Tomatoes
1 tsp Dried Oregano
3 Bay Leaves
1/2 tsp Cayenne Pepper
1/2 tbsp Balsamic Vinegar
1/2 tsp Sugar
1/2 tbsp Flora Cuisine or other Low Saturated Fat Cooking Medium

Method
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Bring a large pot of water to the boil for the pasta. Add salt and when boiling add the pasta and cook to just before al dente (usually 7-9 mins, check the cooking instructions). Drain and set aside.

While the pasta is cooking, finely chop the carrots, onion, peppers & garlic. Add the Flora Cuisine to another pot and add the chopped vegetables, garlic and bay leaves. Sauté for 5-10 mins. Slice the mushrooms and add to the sautéed vegetables and continue to cook for a further 5-10 mins.

Finely chop the anchovies and add to the vegetables, then add the drained tuna chunks. Mix well and continue to cook for 1-2 mins. Add the chopped tomatoes and passata, bring back up to the boil, reduce heat and simmer. Add the oregano, balsamic vinegar, sugar, cayenne pepper and simmer for a further 5-10 mins.

Combine with the set aside pasta (the tomato sauce will finish cooking the pasta). Serve immediately or pack into individual servings and will keep in the fridge for 3-4 days.