Wholewheat pasta baked with tuna, tomato sauce and spinach under melted mozzarella. Twenty-five minutes.
Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in25 minutes
- Prep5 min
- Cook20 min
- Serves1
Ingredients
- 120 g tuna, canned in water (drained)
- 180 g wholewheat pasta (cooked weight)
- 150 g tomato pasta sauce
- 40 g mozzarella, part skim
- 50 g spinach
Method
- Heat the oven to 200 C (400 F). Drain the tuna.
- Mix the cooked pasta with the pasta sauce, the tuna and the spinach in an ovenproof dish. Season.
- Tear the mozzarella over the top.
- Bake for 15 to 18 minutes until bubbling and the cheese is golden.
What this plate gives you
Canned tuna gives about 30 g of the 54 g of protein for almost no fat, and the mozzarella and wholewheat pasta the rest, close to the 56 g a day the RDA gives a 70 kg adult; the wholewheat pasta is the 12 g of fibre. At 614 calories it is 30 percent of a 2,000-calorie day, with 13 g of fat. Cook the pasta two minutes short before it goes in the dish; it finishes in the oven and does not go soft.
Swaps
- Canned salmon: about the same protein, more fat.
- Half the pasta: 130 calories fewer.
- Chilli flakes in the sauce: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). It reheats in the oven or a microwave and freezes for three months.
