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Tuna Pasta

image of tuna pasta on a plate
Makes: 4 Servings
Cook Time: 10 minutes
Preparation Time: 10 minutes

Loaded with protein-packed tuna, nutritious veggies and fresh cooked pasta, this dish makes a delicious meal.

Ingredients

  • 8 ounces uncooked spaghetti (or other pasta)
  • 1 tablespoon vegetable oil (or canola oil)
  • 1 small onion (chopped)
  • 1/2 cup broccoli (or zucchini, chopped)
  • 1 1/2 cups tomato-based pasta sauce
  • 1 can water packed tuna (5 ounces, drained)
  • salt (to taste, optional)
  • Parmesan cheese (optional)
  • black pepper (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. Cook spaghetti according to package; drain.
  3. Heat oil in a large skillet or pan over medium heat. Add onion and broccoli (or zucchini). Cook until softened.
  4. Stir in tomato-based pasta sauce. Bring to a boil. Turn heat to low and simmer for 3 minutes.
  5. Add drained tuna into the sauce mixture. Stir just enough to heat the tuna.
  6. Add salt and pepper to taste (optional). Add cooked spaghetti to the sauce. Stir the pasta and sauce mixture until mixed together uniformly.
  7. Optional: Add 2 tablespoons Parmesan cheese to cooked mixture of pasta and sauce.
  8. Serve hot.

Notes

Learn more about:

Source:

Eating Smart, Being Active
Colorado State University and University of California at Davis

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 350
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 10 mg
Sodium 81 mg
Carbohydrates 58 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 43 mg
Iron 4 mg
Potassium 484 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 350
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 10 mg
Carbohydrates 58 g
Dietary Fiber 5 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 43 mg
Potassium 484 mg
Sodium 81 mg
Copper 0 mg
Iron 4 mg
Magnesium 56 mg
Phosphorus 176 mg
Selenium 63 mg
Zinc 1 mg
Vitamins
Vitamin A 26 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.7 mcg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 19 mcg
Folate 212 mcg
Thiamin 0.5 mg
Riboflavin 0.3 mg
Niacin 7 mg
Choline 32 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 2 ounces
Protein Foods 1 ounces
Vegetables 1/2 cups

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