Tuna with vegetable strips and risoni

Serves: 4
Time to make: 25 mins

Ingredients
Nutrition Info.(per serve)

¾ cup risoni pasta or other small pasta
2 tablespoons oil
2 cloves garlic, crushed
4 carrots, spiralised or cut into ribbons
4 courgetteszucchini, summer squashX, spiralised or cut into ribbons
2 teaspoons capers
425g canned tuna in springwater, drained
4 store bought, oil-free roasted capsicums, chopped
¹/³ cup toasted pine nuts
¼ cup fresh baby basil or chopped fresh parsley, to serve
squeeze of lemon juice, to serve

Nutrition Info

Kilojoules 1900kJ
Calories 455cal
Protein 32g
Total fat 16g
Saturated fat 2g
Carbohydrates 45g
Sugars 13g
Dietary fibre 8g
Sodium 590mg
Calcium 70mg
Iron 4mg

Instructions

1 In a saucepan of boiling salted water, cook pasta following packet instructions, until tender. Meanwhile, in a large pan, heat oil over medium. Cook garlic for a few minutes, add carrots and courgettes and cook for 3-4 minutes, until tender.

2 Drain pasta. To carrots and courgettes, add capers, tuna, capsicum and pine nuts. Toss lightly. Heat for 4-5 minutes. Season with black pepper. Serve with basil and a squeeze of lemon.

Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Having type 2 diabetes, or pre-diabetes, doesn't mean you can't enjoy amazing food! Here are hundreds of healthy and delicious type-2 diabetes-friendly recipes. Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients. Browse hundreds of high-protein recipes. Boost your protein intake with our delicious and healthy meal ideas. Browse through our recipes with a low FODMAP option. Delicious meal ideas for those following a low-FODMAP diet for IBS. Browse delicious recipes with a vegan option. Easy meal ideas for those following a vegan diet. Breakfast, lunch and dinner ideas.