Penne with rapini and tuna

Prep time: 20 min | Cook time: 30 min | Servings: 8

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Nutritional Information

Penne with rapini and tuna

Prep time: 20 min | Cook time: 30 min | Servings: 8
Penne with rapinin and tuna

Greens like rapini are a great addition to a hearty pasta sauce. Cooking them ahead of time helps remove some of the bitter flavour. Try this method with other greens like kale, collards and dandelion.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011. 

  • 1 bunch of rapini (about 454 g/1 lb), trimmed
  • 15 mL (1 tbsp) extra virgin olive oil
  • 4 cloves garlic, minced
  • 2 mL (1/2 tsp) hot pepper flakes
  • 250 mL (1 cup) canned diced tomatoes with juices
  • 25 mL (2 tbsp) fresh basil or sundried tomato pesto
  • 2 cans (170 g each) low sodium light flaked tuna in water, drained
  • 1 box (375 g) whole wheat, rice or spelt penne pasta
  • Freshly grated Parmesan cheese (optional)

Directions

  1. Chop rapini into 2.5 cm (1 inch) pieces and place in pot of boiling water. Cook, stirring occasionally, for about 10 minutes or until tender. Drain well and press any excess water out of rapini.
  2. In large deep nonstick skillet, heat oil over medium high heat and cook rapini, garlic and hot pepper flakes for about 4 minutes or until starting to crisp. Add tomatoes, basil and tuna and boil gently, stirring occasional for about 10 minutes or until thickened.
  3. Meanwhile, in pot of boiling water, cook pasta for about 10 minutes or until tender but firm. Drain well, reserving 125 mL (1/2 cup) of the cooking water. Add pasta to the skillet and toss with sauce, adding enough of the cooking water to moisten if necessary. Sprinkle with cheese, if using.

Tip: Cook the rapini ahead of time and refrigerate it so you can make this simple recipe even quicker! Drain well and remove excess water. Let cool and store in refrigerator for up to 3 days. Try this with other greens too and start adding more to your meals.

Posted: January 2012

per serving

  • Calories: 235
  • Protein: 17 g
  • Total Fat: 3 g
    • Saturated Fat: 0 g
    • Cholesterol: 9 mg
  • Carbohydrate: 38 mg
    • Fibre: 6 g
    • Sugars: 2 g
  • Sodium: 87 mg
  • Potassium: 378 mg

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Comments:
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Anonymous @ 7/5/2014 6:49:45 AM 
Very good recipe. It needs more than a cup of tomatoes to truly make it a sauce, but other than that, it was great!
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