Tuna and chilli noodles
Looking for a quick and healthy dinner? Try this lower-carb, ready-in-15 minutes tuna and chilli noodles dish.
Serves: 4
Time to make: 12 mins
Hands-on time: 10 mins
Ingredients
- 300g chilled egg noodles
- 1 cup frozen peas
- 2 x 200g cans tuna in spring water, drained and flaked
- 2 tablespoons chilli, ginger and garlic sauce
- 5 cups baby spinach
- 2 large courgettes, grated
- 1 tablespoon toasted sesame oil
- 1 tablespoon reduced-salt soy sauce
- 2 tablespoons crispy shallots (see tip)
Instructions
1 Bring a small pan of water to the boil, add the noodles and peas and bring back to the boil for 1 min. Drain, rinse under cold water, then drain again and put in a large bowl.
2 Add the tuna and drizzle with the chilli, ginger and garlic sauce. Add the spinach and courgettes, then drizzle over the sesame oil and soy sauce. Toss to combine.
3 Divide the tuna and noodle mixture among 4 serving bowls and scatter with the crispy shallots to serve.
HFG tip
Find crispy shallots in the Asian food aisle of the supermarket.
Nutrition Info (per serve)
-
Calories 303cal
-
Kilojoules 1268kJ
-
Protein 27.6g
-
Total fat 7.7g
-
–Saturated fat 2g
-
Carbohydrates 28.6g
-
–Sugars 5.5g
-
Dietary fibre 5.1g
-
Sodium 788mg
-
Calcium 89mg
-
Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
