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Italian Tuna Pasta

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.09

$2.09 per serving

1 people like this recipe

1 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

3 dairy-free,healthy,pescetarian,dairy free,pescatarian lunch,main course,main dish,dinner Mediterranean,Italian,European
spoonacular Score:93%

Spoonacular Score: 93%

 

Italian Tuna Pasta might be just the main course you are searching for. This recipe makes 3 servings with 610 calories, 51g of protein, and 13g of fat each. For $2.09 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. A mixture of chillies, tuna, parsley leaves, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes approximately 20 minutes. 1 person has tried and liked this recipe. It is a good option if you're following a dairy free and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is tremendous. Try Italian Tuna Pasta Salad, Pastan and Tuna Salad (Ensalada de Pasta y Atún), and Pastan e Fagioli (Italian Pasta & Bean Soup) for similar recipes.

Ingredients

Servings:
2
2  fresh chillies
fresh chillies
1 Tbsp
1 Tbsp garlic
garlic
some
some black ground pepper
black ground pepper
2
2  lemon (juice)
lemon (juice)
0.5 cup
0.5 cup parsley leaves
parsley leaves
8.82 oz
8.82 oz pasta shells
pasta shells
1
1  red bell pepper
red bell pepper
14.11 oz
14.11 oz tuna
tuna
2  fresh chillies
2
fresh chillies
1 Tbsp garlic
1 Tbsp
garlic
some black ground pepper
some
black ground pepper
2  lemon (juice)
2
lemon (juice)
0.5 cup parsley leaves
0.5 cup
parsley leaves
8.82 oz pasta shells
8.82 oz
pasta shells
1  red bell pepper
1
red bell pepper
14.11 oz tuna
14.11 oz
tuna

Equipment

frying pan
frying pan
bowl
bowl
frying pan
frying pan
bowl
bowl


Instructions

  1. Once pasta is cooked, drain and leave to cool for a minute.
  2. Place small skillet on medium fire, drizzle olive oil, add in red pepper and stir-fry for 1-2 minutes. Put aside.
  3. Toss pasta shells, red pepper, tuna, parsley, garlic, chillies and lemon juice. Season with ground black pepper to taste, spoon into serving bowls.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.09
Ingredient
2 fresh chillies
1 tablespoon garlic
2 lemon (juice)
½ cups parsley leaves
250 grams pasta shells
1 red bell pepper
400 grams tuna
Price
$0.80
$0.18
$0.41
$1.19
$0.54
$0.60
$2.57
$6.28

Tips

Health Tips

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
460k Calories
38g Protein
2g Total Fat
70g Carbs
100% Health Score
Limit These
Calories
460k
23%

Fat
2g
5%

  Saturated Fat
0.56g
4%

Carbohydrates
70g
23%

  Sugar
6g
7%

Cholesterol
48mg
16%

Sodium
344mg
15%

Get Enough Of These
Protein
38g
77%

Selenium
147µg
211%

Vitamin K
170µg
163%

Vitamin C
115mg
140%

Vitamin B3
15mg
79%

Vitamin B12
3µg
57%

Vitamin A
2447IU
49%

Manganese
0.97mg
48%

Vitamin B6
0.86mg
43%

Phosphorus
377mg
38%

Iron
4mg
25%

Magnesium
93mg
23%

Potassium
692mg
20%

Copper
0.38mg
19%

Fiber
4g
18%

Folate
64µg
16%

Zinc
2mg
16%

Vitamin B2
0.24mg
14%

Vitamin B1
0.18mg
12%

Vitamin D
1µg
11%

Vitamin E
1mg
10%

Vitamin B5
0.83mg
8%

Calcium
67mg
7%

covered percent of daily need

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