One of my favourite meals as a kid was spaghetti with tuna (a classical southern Italian dish), served with garlic, olive oil and tomato sauce. My keto equivalent is tuna with zucchini, served with garlic, olive oil and strained tomatoes. I also add mushrooms and shirataki noodles for texture.
INGREDIENTS (2 servings)
- 1 large can of tuna, packed in olive oil
- 1 clove garlic (4g)
- 4 large mushrooms (80g)
- 1 small zucchini (140g)
- 60 mL strained tomatoes
- 2 oz shirataki noodles (1/2 package)
- salt/pepper/chili flakes (to taste)
INSTRUCTIONS
- Chop garlic, mushrooms and julienne zucchini
- Drain olive oil from tuna can in sauce pan
- Sauté mushrooms, garlic, noodles, salt/pepper and chili flakes for 5 min.
- Add tuna, sauté for another 5 minutes.
- Add zucchini, sauté for a few minutes and serve.
NOTES
- Tuna packed in olive oil has much more flavour than water-packed tuna. My favourite brand (by far) is Rio Mare.
- Since I don’t eat pasta, I use shiratiki noodles for that “spaghetti” texture. I’ve tried many brands and found House Foods to be the best. They add tofu for a more authentic “noodle” taste (it adds 0.5g of carbs, but totally worth it). You can get House Foods at most Walmarts or HMart.
BONUS TIPS
- Don’t overcook the zucchini (or it will completely disintegrate). Only cook for a few minutes.
- Be sure to rinse noodles with hot water before using.
- To reduce carbs, omit tomato sauce.
- To reduce fat, discard 1/2 of the olive oil in the tuna can (or save for another recipe).
- Variations: add capers, red peppers or olives (be sure to adjust carb content).
MACROS PER SERVING (2 servings)
400 cal | 36g fat | 5g net carbs | 15g protein