Empty the tomatoes and their juice into a large frying pan. Add the garlic. Cook over low heat for 25 minutes, stirring frequently, breaking the tomatoes into small pieces with the back of a wooden spoon or fork. Remove from heat. Remove and discard the garlic. Add the anchovies, if desired; use a fork to break them up and mix them into the tomato sauce.
Break up the tuna chunks in a small bowl using a fork, then add to the tomato sauce, stirring in gently.
Cook the spaghetti according to package instructions. While it is cooking, heat 1 tablespoon of oil in a small frying pan. Add the bread crumbs and brown briefly for 3–4 minutes over low heat, constantly stirring to prevent burning. Set aside.
When the spaghetti is ready, drain thoroughly. Return it briefly to the pot, add the remaining olive oil, and mix well. Add the spaghetti to the sauce in the pan. Using tongs to lift the long strands, fold it gently into the sauce.
Portion the spaghetti into four equal servings and sprinkle 1 tablespoon of the bread crumbs over each. Serve immediately.
Calories: 500 calories, Carbohydrates: 56 g, Protein: 28 g, Fat: 19 g, Saturated Fat: 4 g, Cholesterol: 38 mg, Sodium: 425 mg (363 mg without anchovies), Fiber: 4 g
Exchanges per serving: 3 starch, 2 lean meat, 2 vegetable, 2 1/2 fat. Carbohydrate choices: 4.
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This recipe was developed by Johanna Burani, a dietitian and certified diabetes educator at Nutrition Works in Morristown, New Jersey. She is the author of Good Carbs, Bad Carbs (Marlowe & Company, 2002) and other books highlighting the benefits of low-glycemic-index meal planning.