4
Serves
Preparation time: 10 minutes
Cooking time: 15 minutes
This one-pot meal comes together in minutes but is far healthier than other fast foods. With whole wheat pasta and broccoli as the foundation of the meal, it’s loaded with fiber. Pump up the fiber even more by substituting canned beans for the tuna.
10 ounces (300 grams) whole wheat pasta spirals
1 pound (500 grams) broccoli, cut into florets
2 tablespoons red wine vinegar
11/2 tablespoons extra virgin olive oil
15 ounce (425 grams) can tuna in olive oil
1/3 cup fresh basil, torn
Freshly ground pepper
Juice from 1/2 lemon
1 Bring a large pot of lightly salted water to a boil. Add the pasta and cook, stirring often, until cooked, 12 minutes. Add the broccoli for the final 2 minutes of cook time. Drain. Return the pasta and broccoli to the pot.
2. Drain tuna reserving 1 tablespoon of oil. Break up the tuna with a fork; add the tuna and reserved oil to the pot. Add vinegar, oil, basil, pepper, and lemon juice to the pot; gently toss to combine. One serving is 1/4 of the pasta and broccoli mixture.
Per serving: 561 calories, 36 g protein, 46 g carbohydrates, 13 g fiber, 25 g total fat, 4 g saturated fat, 410 mg sodium.