Tuna with vegetable strips and risoni

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 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

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.

Nutrition Info (per serve)

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

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.