Tuna with vegetable strips and risoni
Pine nuts, fresh basil, and roasted capsicum lift this high-fibre dish to another level.
Serves: 4
Time to make: 25 mins
Ingredients
- ¾ cup risoni pasta or other small pasta
- 2 tablespoons oil
- 2 cloves garlic, crushed
- 4 carrots, spiralised or cut into ribbons
- 4 courgettes, 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
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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.
Variations
Make it gluten free: Use gluten-free pasta.
Make it vegan: Use a vegan tuna substitute, cooked following the manufacturer’s instructions and cut into small cubes.
Make it low FODMAP: Use gluten-free pasta, 2 tablespoons garlic-infused oil instead of garlic and limit courgette to 260g.
Nutrition Info (per serve)
-
Calories 455cal
-
Kilojoules 1900kJ
-
Protein 32g
-
Total fat 16g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 13g
-
Dietary fibre 8g
-
Sodium 590mg
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Calcium 70mg
-
Iron 4mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
