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–+ servings

Healthy tuna, lemon and green bean pasta

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Course Dinner, Lunch
Servings 4
Estimated cost $1.83

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 

  1. 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].
  2. 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].
Sourced from: Diabetes Australia
Keyword bean, lemon, pasta, Tuna
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