저녁쉬움

Tuna Pasta

Name: Tuna Pasta
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: 8 ounces uncooked spaghetti; 1 tablespoon vegetable oil; 1 small onion; 1/2 cup broccoli; 1 1/2 cups tomato-based pasta sauce; 1 can water packed tuna; salt; Parmesan cheese; black pepper

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

20 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of recipe

350

칼로리

17g

단백질

59g

탄수화물

지방

식이섬유

당류

81mg

나트륨

포화지방 1 g · 콜레스테롤 10 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University and University of California at Davis

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