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Tuna tomato pasta 3-2-1
Prep: 10 min
Cook: 15 min
Servings: 6
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Made from pantry staples, this cheap and cheerful pasta is a family favourite.
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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

  1. 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.
  2. Heat oil in a large frypan and gently fry onions till softened (2- 3 minutes).
  3. Add zucchini and carrots and fry till softened (2-3 minutes).
  4. Add passata, tomato sauce and herbs, and simmer for 5-10 minutes.
  5. Add the drained tuna, aiming to keep the pieces quite chunky.
  6. 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.
  7. 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. 

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

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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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