Broccoli and tuna pasta

Serves: 3
Time to make: 15 mins

Total cost: $ 5.04 / $ 1.68 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

1 x 185g can lemon pepper tuna
1/2 head broccoli
250g dried pasta

Nutrition Info

Kilojoules 1880kJ
Calories 449cal
Protein 23g
Total fat 10g
Saturated fat 2g
Carbohydrates 65g
Sugars 1g
Dietary fibre 4g
Sodium 160mg
Calcium 30mg
Iron 2mg

Instructions

1 Bring a large pot of water to the boil. Carefully add pasta and a little bit of salt. Watch it doesn't boil over. Turn the heat down a bit, but keep it boiling for 8-10 minutes.

2 While pasta is cooking, cut broccoli into bite-sized pieces. After pasta has been cooking for 8 minutes, place broccoli in the same pot and let it cook for 3 minutes.

3 Drain pasta and add tuna. Serve with a sprinkle of parmesan if you like.

Recipe supplied by Niamh (8) and Carter (5) Prendergast

Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Browse hundreds of low sodium recipes. Lower your sodium intake with delicious and healthy meal ideas.

HFG tip

The water, the pasta and the pot are going to be hot when cooking. Steam will be coming out the top and the liquid may splash, so be extra-careful.

Always use oven mitts when handling the pot.
Don't put your face near the pot to check on the progress.
Don't put your hand directly above the cooking pot.
To drain and transfer pasta from pot to plate, use a pasta ladle (a big spoon with holes).
Better yet, ask an adult for help.

Tips by Yvonne Walus

Author:Healthy Food Guide reader recipe

First published: Jul 2009