Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!
- 2 cans tuna in brine, drained
- 160g wholewheat dried pasta
- 1 can chopped tomatoes
- 1 green pepper, chopped
- 1 yellow pepper, chopped
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 sprig fresh parsley
- 2 onions, chopped
- 2 cloves of garlic, diced
- 1 tsp olive oil
- 60g 30% fat lighter cheddar, grated
- Preheat the oven to 220/8.
- Boil some water in a pan and cook the pasta as per packet instructions.
- Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
- Add the garlic and the pepper to the pan and cook for a further 2 minutes.
- Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
- Move the pasta mix to a heatproof dish and top with cheese.
- Cook until the cheese has melted and is browning, top with parsley, and then serve.
Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.
Wholewheat pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!
Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.