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
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
-
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.
Photographer: Bryce Carleton
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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