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Amanda's Tuna Pasta

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

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.
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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.

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