Chef John's Spaghetti al Tonno - PCOS-Friendly Recipe

Servings: 4

Lunch

This Chef John's Spaghetti al Tonno is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Chef John See how to make an easy, flavorful tuna sauce for spaghetti.

Ingredients

2 tablespoons olive oil
1 anchovy fillet
2 tablespoons capers
3 cloves minced garlic
1/2 cup dry white wine
1/4 teaspoon dried oregano
1 pinch red pepper flakes, or to taste
3 cups crushed Italian (plum) tomatoes (such as San Marzano)
salt and ground black pepper to taste
1 pinch cayenne pepper, or to taste
1 (7 ounce) can oil-packed tuna, drained
1/4 cup chopped fresh flat-leaf parsley
1 (12 ounce) package spaghetti
1 tablespoon extra-virgin olive oil, or to taste
1/4 cup freshly grated Parmigiano-Reggiano cheese, or to taste
1 tablespoon chopped fresh flat-leaf parsley, or to taste

Instructions

Heat olive oil in a large saucepan over medium heat. Cook and stir anchovy and capers in hot oil until anchovy crumbles, about 2 minutes. Add garlic; cook and stir until fragrant, about 1 minute.
Pour white wine, oregano, and red pepper flakes into the skillet and increase heat to high; cook until mixture reduces and about 3 tablespoons of liquid remain, 2 to 4 minutes.
Stir tomatoes into the skillet and bring to a simmer. Season tomato mixture with salt, black pepper, and cayenne pepper. Reduce heat to medium and simmer until slightly reduced, about 10 minutes.
Stir tuna and 1/4 cup parsley into tomato sauce, breaking up tuna with a wooden spoon while stirring. Reduce heat to medium-low and simmer for about 10 minutes.
Bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally until almost cooked through and still slightly firm to the bite, 9 to 11 minutes. Drain and transfer spaghetti back to the pot.
Pour tomato sauce over spaghetti into the pot; stir to combine, cover the pot with a lid, and let sit until spaghetti is cooked through, about 3 minutes. Ladle spaghetti into bowls, drizzle with extra-virgin olive oil, and sprinkle Parmigiano-Reggiano cheese and parsley over the top.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Tuna.

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Frequently Asked Questions

Is Chef John's Spaghetti al Tonno good for PCOS?

Yes, this Chef John's Spaghetti al Tonno recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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