Fusilli with Tuna, Capers and Parsley 0
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Preparation time: 15 minutes
Total cooking time: 10 minutes
Serves 4
Fat per serve:13g
Ingredients:
425g (14oz.) can tuna in spring water, drained
2 tablespoons olive oil
2 cloves garlic, finely chopped
2 small red chillies, finely chopped
3 tablespoons capers (see HINT)
1/2 cup (30g/1oz) finely chopped fresh parsley
3 tablespoons lemon juice
375g (12oz.) fusilli
Directions:
1~ Place the a tuna in a bowl and flake lightly with a fork. Combine the oil, garlic, chillies, capers, parsley and lemon juice. Pour over the tuna and mix lightly. Season well.
2~ Meanwhile, cook the pasta in a large pan of rapidly boiling salted water for 10 minutes, or until al dente. Reserve 1/2 cup (125 ml/4fl oz.) of the cooking water, then drain the pasta.
3~ Toss the tuna mixture through the pasta, adding enough of the reserved water to give a moist consistency. Serve immediately.
HINT: Generally, the smaller the caper the tastier, so use baby ones if you can find them.
Nutrition/serving:
Protein: 35g; Fat 13g; Carbohydrate 65g; Dietary Fiber 5g; Cholesterol 55 mg; 545 Calories