
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
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
Wash hands with soap and water.
Cook spaghetti according to package; drain.
Heat oil in a large skillet or pan over medium heat. Add onion and broccoli (or zucchini). Cook until softened.
Stir in tomato-based pasta sauce. Bring to a boil. Turn heat to low and simmer for 3 minutes.
Add drained tuna into the sauce mixture. Stir just enough to heat the tuna.
Add salt and pepper to taste (optional). Add cooked spaghetti to the sauce. Stir the pasta and sauce mixture until mixed together uniformly.
Optional: Add 2 tablespoons Parmesan cheese to cooked mixture of pasta and sauce.
Serve hot.
Ingredients
Serving Size: 1/4 of recipe
Nutrients | Amount |
---|---|
Total Calories | 336 |
Total Fat | 6 g |
Saturated Fat | 1 g |
Monounsaturated Fat | 2 g |
Polyunsaturated Fat | 2 g |
Linoleic Acid | 2 g |
α-Linolenic Acid | 0.3 g |
Omega 3 - EPA | 12 mg |
Omega 3 - DHA | 82 mg |
Cholesterol | 17 mg |
Carbohydrates | 51 g |
Dietary Fiber | 5 g |
Total Sugars | 7 g |
Added Sugars included | 6 g |
Protein | 18 g |
Minerals | |
Calcium | 53 mg |
Potassium | 506 mg |
Sodium | 137 mg |
Copper | 244 mcg |
Iron | 3 mg |
Magnesium | 55 mg |
Phosphorus | 181 mg |
Selenium | 66 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 41 mcg RAE |
Vitamin B6 | 0.4 mg |
Vitamin B12 | 1.1 mg |
Vitamin C | 14 mg |
Vitamin D | 1 mcg |
Vitamin E | 3 mg |
Vitamin K | 28 mcg |
Folate | 182 mcg DFE |
Thiamin | 0.4 mg |
Riboflavin | 0.3 mg |
Niacin | 10 mg |
Choline | 37 mg |
Source:
- Eating Smart, Being Active
- Colorado State University and University of California at Davis