Healthy Tuna Tomato Pasta Recipe
Ingredients
- 500 g spaghetti or other pasta
- 1 tbs olive oil
- 1 onion, finely chopped
- 1 zucchini, grated and squeezed of extra moisture
- 2 carrots, grated and squeezed of extra moisture
- 700 g passata (tomato puree)
- 2 tbs salt-reduced tomato sauce
- 2 tsp dried mixed herbs
- 425 g tuna in spring water, drained
- 1 1/2 cups reduced-fat cheese, grated
- to taste chilli flakes or hot sauce, to serve, optional
Method
- Cook pasta according to packet instructions. Just before draining pasta, scoop out at least 1 cup of the cooking water to add to the sauce later.
- Heat oil in a large frypan and gently fry onions till softened (2- 3 minutes).
- Add zucchini and carrots and fry till softened (2-3 minutes).
- Add passata, tomato sauce and herbs, and simmer for 5-10 minutes.
- Add the drained tuna, aiming to keep the pieces quite chunky.
- Add about ½ cup of the reserved pasta cooking water to the sauce, stir gently, and let simmer for another 5 minutes. The starch in the water will thicken up the sauce and help it stick to the pasta. Add more if you like a runnier sauce.
- Serve pasta and sauce , and top with cheese and chilli flakes if desired.
Serving Suggestion:
The pasta sauce is also great with rice, in a quesadilla or toasted sandwich, or as a baked potato topping.
Comment:
Freeze portions of the sauce for a quick meal another day.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1943 kJ | 397 kJ |
| 464 Cal | 95 Cal | |
| Protein | 30.3 g | 6.2 g |
| Fat, total | 12.4 g | 2.5 g |
| — saturated | 7.1 g | 1.5 g |
| Carbohydrate | 52.3 g | 10.7 g |
| — sugars | 12.5 g | 2.6 g |
| Sodium | 736 mg | 150 mg |
| Fibre | 8.8 g | 1.8 g |
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