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Amanda's Tuna Pasta

Dinner Lunch

This quick and flavoursome recipe uses mostly pantry staples and comes together in minutes

25 mins
9 ingredients
$2.15 / person
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Amanda's Tuna Pasta

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Ingredients

Serves = 4

1 can (185g) tuna in oil

1 large onion, diced

1 green capsicum, sliced

1-2 cloves garlic, crushed (or 1-2 tsp crushed or minced garlic)

2 cans diced tomatoes, salt reduced

1 tablespoon tomato paste, no added salt

2 teaspoons white wine vinegar (or any vinegar you have handy)

10-12 pitted black olives (kalamata preferred)

1 teaspoon cracked black pepper

200g wholemeal pasta

Chopped fresh herbs to serve

50g grated parmesan


It’s this easy

  • In a large pan heat the oil from the canned tuna on high heat. Add the onion, capsicum and garlic and cook until soft (3-4 minutes)
  • Add the vinegar, tomatoes, tomato puree, olives and pepper. Simmer for 10 minutes.
  • Add the tuna and break it into chunks. Simmer for another 10 minutes.
  • While the sauce simmers, cook pasta according to packet instructions.
  • Serve the pasta with the sauce, topped with fresh herbs and parmesan. Add a side salad or some bread to mop up the sauce as desired!

Tweaks

For added heat, try using chilli-flavoured tuna or add a sprinkle of dried chilli flakes

Notes

Nutrition information (per serve):

  • Energy (2215kJ)
  • Protein (25.6g)
  • Total Fat (13g)
  • Saturated Fat (3.5g)
  • Carbohydrate (45.6g), (Starch (31.1g), Sugars (10.4g), Added sugars (0g), Free Sugars (0g))
  • Dietary Fibre (10.5g)
  • Sodium (527mg)
  • Calcium (208mg)
  • Iron (5mg)

Allergies

Contains: Gluten, Dairy, Seafood, Wheat, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (80) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (80) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz