Wholewheat pasta with tuna, tomato, cucumber and feta in olive oil, eaten warm or cold. Twelve minutes with cooked pasta.
Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in12 minutes
- Prep8 min
- Cook4 min
- Serves1
Ingredients
- 100 g tuna, canned in water (drained)
- 180 g wholewheat pasta (cooked weight)
- 100 g tomatoes (incl. cherry)
- 80 g cucumber
- 10 g olive oil
- 25 g feta cheese
Method
- If the pasta is not already cooked, boil it in salted water until just tender, drain, and rinse under cold water if serving cold.
- Drain the tuna. Chop the tomatoes and cucumber.
- Toss the pasta with the tuna, vegetables, olive oil, salt and pepper.
- Crumble the feta over the top.
What this plate gives you
Canned tuna gives about 25 g of the 41 g of protein for almost no fat, and the wholewheat pasta gives 64 g of carbohydrate and most of the 10 g of fibre, a third of a 2,000-calorie day’s 28 g. The feta and olive oil are the 19 g of fat. At 587 calories it is a little under 30 percent of that day. The pasta is measured cooked, 180 g cooked being about 75 g dry; cook it a minute short and cool it under the tap so it stays firm in the salad.
Swaps
- Olives and capers: about 30 calories more and the taste people expect.
- Canned salmon for the tuna: a little more fat.
- Half the feta: about 40 calories fewer.
Keeping it
This is a salad that keeps: three days in the fridge, dressed. The pasta soaks up the oil overnight, so add a squeeze of lemon before you eat.
