Spice up your pasta with a little chilli, adding tuna also makes this dish extra filling.
With a GI of 44, this meal is high protein, low GI and provides 456 kcal per portion.
400g/14oz penne or rigatoni
calorie controlled spray oil
2 garlic cloves, thinly sliced
large pinch of chilli flakes
400g/14oz tomatoes, roughly chopped
50g/1¾oz pitted black olives, roughly chopped
1 tbsp roughly chopped thyme
300g tinned tuna in spring water, drained
salt and freshly ground black pepper
Cook the pasta in a large saucepan of salted boiling water for 10-12 minutes, or until al dente.
Meanwhile, spray a large frying pan with oil and place over a medium heat. Add the garlic, chilli flakes, tomatoes, olives and thyme. Bring to the boil, then reduce the heat and simmer for 5 minutes. Break the tuna up with a fork and stir into the sauce. Simmer for 2 minutes, then season with salt and freshly ground black pepper. Drain the pasta, then toss in the sauce. Divide between four plates and serve.
Source: BBC FOODS