Broccoli and tuna pasta

Author: Healthy Food Guide reader recipe

Photographer: Melanie Jenkins

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This is one of our favourite recipes as it is quick to prepare, uses mainly kitchen staples that you already have and can be reheated to serve those who get home later.

Serves: 3

Time to make: 15 mins

Ingredients

More weights & measures

1 x 185g can lemon pepper tuna

½ head broccoli

250g dried pasta

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

1 Bring a large pot of water to the boil. Carefully add pasta and a little bit of salt. Watch it doesn’t boil over. Turn the heat down a bit, but keep it boiling for 8-10 minutes.

2 While pasta is cooking, cut broccoli into bite-sized pieces. After pasta has been cooking for 8 minutes, place broccoli in the same pot and let it cook for 3 minutes.

3 Drain pasta and add tuna. Serve with a sprinkle of parmesan if you like.

Recipe supplied by Niamh (8) and Carter (5) Prendergast

HFG tip

The water, the pasta and the pot are going to be hot when cooking. Steam will be coming out the top and the liquid may splash, so be extra-careful.

Always use oven mitts when handling the pot.
Don’t put your face near the pot to check on the progress.
Don’t put your hand directly above the cooking pot.
To drain and transfer pasta from pot to plate, use a pasta ladle (a big spoon with holes).
Better yet, ask an adult for help.

Tips by Yvonne Walus

Nutrition Info (per serve)

Calories 449cal

Kilojoules 1880kJ

Protein 23g

Total fat 10g

–Saturated fat 2g

Carbohydrates 65g

–Sugars 1g

Dietary fibre 4g

Sodium 160mg

Calcium 30mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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