Healthy tuna, lemon and green bean pasta
Food Checker classification: GREEN
This healthy tuna, lemon and green bean pasta is a super quick and easy dish that you can make in just 20 minutes. This dish is also great for delicious leftovers which you can take with you to work or uni for a fulfilling and nutritious lunch.
Half a cup of cooked pasta is equivalent to one serve of your grain (cereal) intake, of which we should be aiming for 4 – 6 servings per day.¹ It is also recommended that we eat mostly wholegrain and high fibre cereals, as these contain a larger variety of vitamins and minerals.² So, when selecting your pasta, keep in mind that you may like to opt for wholemeal instead of white for the extra nutritional value. There are so many different kinds of pasta available, you’re sure to find one that meets your dietary needs.
Healthy tuna, lemon and green bean pasta
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 250 grams pasta - any kind that you like
- 425 grams tuna in springwater, drained
- 1 tbsp olive oil
- 1 lemon - zested
- 2 cups green beans, washed, tops removed and cut in half
- 1 handful washed and drained rocket
- 1 pinch pepper and sea salt
Instructions
- Place a large pot on the stove with a pinch of salt and bring to the boil.
- Add 250 grams pasta - any kind that you like to the boiling water, cook according to instructions until almost cooked through. This is called ‘al dente’ which means ‘to the tooth’.
- Add the 2 cups green beans, washed, tops removed and cut in half and cook for another 2 minutes, drain pasta and beans.
- Place the beans and pasta back into the same pot over low heat and add the 425 grams tuna in springwater, drained, 1 lemon - zested, 1 tbsp olive oil and 1 pinch pepper and sea salt.
- Stir together until combined being careful not to break the pasta and beans.
- Finish with rocket, give it a little toss and serve.
Notes
Tips
- Swap out the tuna for salmon, chicken, tempeh, tofu or even a can of rinsed chickpeas.
- Swap out the beans for broccoli, brussel sprouts, or other leafy greens such as Swiss chard or kale.
- Add almonds, peanuts, pine nuts or seeds at the end for extra crunch and texture
- Add chilli and fresh herbs like coriander, basil or Vietnamese mint at the end to spice things up.
- Serve with some finely grated parmesan cheese.
References
- Eatforhealth.gov.au [Internet]. Australia: Australian Government Department of Health. Recommended number of serves for adults. [updated 2015 Jul 27; cited 2021 Aug 23]; [about 5 screens].
- Eatforhealth.gov.au [Internet]. Australia: Australian Government Department of Health. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties. [updated 2015 Jul 27; cited 2021 Aug 23]; [about 4 screens].