Here’s a healthy recipe that one of my clients threw together following one of our regular Tuesday night sessions. After her 60-minute cycling class, Lisa joins me for an hour of personal training and looks for an easy and appetizing meal to enjoy when she arrives home around 8:30PM. After a random refrigerator raid to find some ingredients that could go together, she’s perfected her Tuesday night go-to dinner—Tuna-rugala Pasta. This is a light meal with a good balance of leafy greens, flavorful fruit (remember, tomatoes are not veggies!), lean protein, healthy fat, and soul-comforting pasta.
To make the recipe, gather the following ingredients:
Half a package of baby arugula, loosely chopped
10-12 cherry tomatoes halved, or use small gourmet tomatoes for added vibrance!
1/4 cup of pasta (use whatever you have, though the ingredients swirl together nicely around a longer noodle like linguini or angel hair)
2.6 ounces of light tuna packed in water
1/2 tbsp of olive oil
A dash of salt and pepper
Place the arugula, tomatoes and tuna in a large bowl while the pasta is cooking. When the pasta is done, drain it and place the noodles evenly over the mixture in the bowl. Drizzle the olive oil over the pasta and then immediately mix the ingredients together. Though the amount of olive oil is small, the hot pasta noodles will help to spread the oil over the other ingredients. Sprinkle with salt and pepper to finish, and enjoy!
The trick to this meal is the illusion it creates! The volume of food in the bowl makes the mind believe you’re having a robust meal—especially when you know there’s pasta in the mix! But the pasta serving is small (and portion-appropriate) compared to the other ingredients. The olive oil only brings 7 grams of fat to the mix, while the arugula brings big flavor. The tomatoes help to bring moisture to the mix with their fleshy interiors, and the tuna is packed with protein.
Enjoy with small glass of red or white wine—remember, one glass a day is actually good for you! ; )