Recipe of the month “Spaghetti al tonno”

Spaghetti al tonno belli e gustosi

This spaghetti recipe features a delicious homemade tomato sauce with tuna! The preparation time for this dish is approximately 30 minutes. The ingredients in this dish ensure that you macronutrients (carbohydrates, fats, and proteins) are nicely balanced. The dish is therefore not only a tasty new spaghetti variation but also healthy and very nutritious. That makes it a perfect recipe for athletes (duration and strength training) definitely worth giving it a try! The ratios of protein, fat, and carbohydrates in this dish are excellent. The fresh cucumber salad makes the recipe All done. I'd say, what are you waiting for, off to the supermarket to do the groceries and then into the kitchen ; )    

Ingredients for spaghetti al tonno for 2 people:

• 3 cloves of garlic (2 grams per clove)
• 2 tablespoons olive oil (10 ml per spoon)
• 2 anchovy fillets (can) (46 grams) 
• Salt-free diced tomatoes (canned) (400 grams) 
• pepper (2 to 3 grams)
• oregano (5 grams)
• whole wheat spaghetti (200 grams)
• 140 grams of tuna in water (canned)

Ingredients for the cucumber salad: 

• cucumber (250 grams)
• 8 sprigs of chives (8 grams)
• 3 tablespoons of vinegar (30 grams)

Preparation method:

1. Peel the garlic and slice the clove.
2. Heat the oil and sauté the garlic until soft.
3. Cut the anchovy fillets into pieces and add them to the oil. Let the anchovies melt in the oil.
4. Add the diced tomatoes, some pepper and oregano, and let the sauce simmer gently for 20 minutes.
5. Cook the spaghetti in plenty of water according to the instructions on the packaging.
6. Wash the half cucumber and slice it.
7. Wash the chives and chop them finely.
8. Make a salad with the cucumber, some vinegar, pepper, and the chives.
9. Drain the tuna and break the fish into pieces. Stir the tuna into the sauce.
10. Drain the spaghetti and mix it with the sauce. 
11. Serve with the refreshing cucumber salad.

Bon appetito!

Nutritional value per person:

Kilocalories: 449 kcal
Carbohydrates: 40 grams (36 EN%)
Protein: 33 grams (29 EN%)
Fat: 16 grams (32 EN%)
* Fiber 9 grams

NOTE! To make it easy to log this dish into our digital food diary, we have included it in our RWIJK GYM nutrition app under “my meals” under the name “Spaghetti al tonno”.