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Healthy Recipes: Mediterranean Diet in a Bowl

by Nancy Maneely

Mediterranean Diet  Healthy RecipesA mini Mediterranean diet in a single serving. It’s quick and easy: Dr. Weil assembled this heart-healthy meal-in-a-bowl and served it to the studio audience during his recent appearance on the Dr. Oz Show.

In addition to their heart health benefits, the ingredients in this dish are packed with cancer-fighting antioxidants.

Pasta Puttanesca with Tuna

2 (28 oz) cans/jars Italian tomatoes, drained and crushed
4 tbsp extra virgin olive oil
1 tsp dried hot red pepper flakes
2 tbsp capers
1/2 cup black olives, pitted and chopped
3 mashed garlic cloves
2 tbsp fresh basil leaves, minced
1 lb dried pasta
1/4 cup Parmesan cheese, grated
1 pouch/can of tuna fish

Directions:
In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour. Add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well. Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately. 

Tips:
“Light” tuna provides healthy omega-3 fats, and contains less mercury than “white” tuna.
If you choose tuna in a pouch and tomatoes in glass jars, you’ll avoid Bisphenol A (BPA), an epoxy resin can coating believed to contain toxins.
Pasta cooked al dente results in a slightly chewier texture and more importantly, a lower glycemic load.

What is your favorite pasta recipe?

 

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