Tuna Chilli Spaghetti

Tuna Chilli Spaghetti

Blood Sugar: 5Servings: 4Preparation Time: 25minMeal Category: Lunch
Micronutrients:Omega 3CalciumVitamin A

Macronutrients per 100g

Energy
80kcal
Sugar
2g
Fat
2g
Fiber
2g
Sat fat
1g
Protein
6g
Carbs
10g
Sodium
220mg

Ingredients

400g / 14.1oz Wholemeal spaghetti, 1 tbsp Extra virgin olive oil, 200g / 7.1oz finely diced Mushrooms, 1 finely diced Red onion, 1 crushed Garlic clove, 2 Anchovy fillets, 425g / 15oz drained Tin tuna, 2 x 400g tins / 2 x 14.1oz tins no-added-salt Crushed tomatoes, 1 tbsp roughly chopped Flat-leaf parsley leaves, 120g / 4.2oz Baby spinach, 1/2 tsp Freshly ground black pepper, 60g / 2.1oz crumbled Feta cheese

Preparation

1. Bring a large saucepan of water to the boil. Cook 400g / 14.1oz wholemeal spaghetti according to the packet instructions until al dente, then drain. 2. Meanwhile, heat 1 tbsp extra virgin olive oil in a large frying pan over medium heat. Sauté 200g / 7.1oz finely diced mushrooms, 1 finely diced red onion, 1 crushed garlic clove, and 2 anchovy fillets until softened. 3. Stir in 425g / 15oz drained tin tuna and optional 1 bird's eye chilli, finely chopped. 4. Add 2 x 400g / 14.1oz tins of no-added-salt crushed tomatoes and 1 tbsp roughly chopped flat-leaf parsley leaves. Gently simmer for 10 minutes or until the sauce has thickened slightly. 5. Stir in 120g / 4.2oz baby spinach and season with 1/2 tsp freshly ground black pepper. 6. Stir the pasta through the sauce or divide the pasta among serving bowls and top with the sauce. Serve sprinkled with 60g / 2.1oz crumbled feta cheese.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
29% of RDI
Vitamin C
5% of RDI
Omega 3
53% of RDI
Vitamin A
42% of RDI
Calcium
43% of RDI
Folate
23% of RDI

Good to know

If your family doesn't like wholemeal pasta, look for high-fibre white pasta. You can use goat's cheese instead of feta.

How to Prepare

1. Bring a large saucepan of water to the boil. Cook 400g / 14.1oz wholemeal spaghetti according to the packet instructions until al dente, then drain. 2. Meanwhile, heat 1 tbsp extra virgin olive oil in a large frying pan over medium heat. Sauté 200g / 7.1oz finely diced mushrooms, 1 finely diced red onion, 1 crushed garlic clove, and 2 anchovy fillets until softened. 3. Stir in 425g / 15oz drained tin tuna and optional 1 bird's eye chilli, finely chopped. 4. Add 2 x 400g / 14.1oz tins of no-added-salt crushed tomatoes and 1 tbsp roughly chopped flat-leaf parsley leaves. Gently simmer for 10 minutes or until the sauce has thickened slightly. 5. Stir in 120g / 4.2oz baby spinach and season with 1/2 tsp freshly ground black pepper. 6. Stir the pasta through the sauce or divide the pasta among serving bowls and top with the sauce. Serve sprinkled with 60g / 2.1oz crumbled feta cheese.

Good to Know

If your family doesn't like wholemeal pasta, look for high-fibre white pasta. You can use goat's cheese instead of feta.

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