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Tuna Pasta

Loaded with protein-packed tuna, nutritious veggies and fresh cooked pasta, this dish makes a delicious meal.

  • 10 minutes
  • 4 Servings
  • Less than $3.00

Ingredients

  • 8 ounces uncooked spaghetti
  • 1 tablespoon vegetable oil
  • 1 small onion
  • 1/2 cup broccoli
  • 1 1/2 cups tomato-based pasta sauce
  • 1 can water packed tuna
  • salt
  • Parmesan cheese
  • black pepper

Steps

1

Wash hands with soap and water.

2

Cook spaghetti according to package; drain.

3

Heat oil in a large skillet or pan over medium heat. Add onion and broccoli (or zucchini). Cook until softened.

4

Stir in tomato-based pasta sauce. Bring to a boil. Turn heat to low and simmer for 3 minutes.

5

Add drained tuna into the sauce mixture. Stir just enough to heat the tuna.

6

Add salt and pepper to taste (optional). Add cooked spaghetti to the sauce. Stir the pasta and sauce mixture until mixed together uniformly.

7

Optional: Add 2 tablespoons Parmesan cheese to cooked mixture of pasta and sauce.

8

Serve hot.

Ingredients

Serving Size: 1/4 of recipe

NutrientsAmount
Total Calories336
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA12 mg
Omega 3 - DHA82 mg
Cholesterol17 mg
Carbohydrates51 g
Dietary Fiber5 g
Total Sugars7 g
Added Sugars included6 g
Protein18 g
Minerals
Calcium53 mg
Potassium506 mg
Sodium137 mg
Copper244 mcg
Iron3 mg
Magnesium55 mg
Phosphorus181 mg
Selenium66 mcg
Zinc1 mg
Vitamins
Vitamin A41 mcg RAE
Vitamin B60.4 mg
Vitamin B121.1 mg
Vitamin C14 mg
Vitamin D1 mcg
Vitamin E3 mg
Vitamin K28 mcg
Folate182 mcg DFE
Thiamin0.4 mg
Riboflavin0.3 mg
Niacin10 mg
Choline37 mg

Source:

  • Eating Smart, Being Active
  • Colorado State University and University of California at Davis