Leek Spaghetti with Tuna Sauce
Leek Spaghetti with Tuna Sauce - Bold pasta and creamy sauce make a perfect pair
Healthy, because
Even smarter
Nutritional values
Tuna is rich in omega-3 fatty acids, which among other things gives the brain cells real power. Its second trump card is that even small fishy people usually like it.
Instead of leeks, spaghetti also tastes good with zucchini or carrots: simply cut into thin strips with a peeler.
(Percentage of daily recommendation)
| Calorie | 633 cal. | (30 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 878 mg | (22 %) | ||
| Calcium | 413 mg | (41 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 294 mg | |||
| Cholesterol | 54 mg |
Ingredients
- Ingredients
- 2 stalks Leeks (about 500 grams)
- 6 ozs Whole Wheat Spaghetti
- salt
- 7 ozs canned Tuna
- 1 large onion (about 70 grams)
- 2 Tbsps Canola oil
- 3 Tbsps vegetable stock
- 1 pc Parmesan (about 20 grams)
- 2 Tbsps Cream cheese (13% fat)
- 2 Tbsps small Caper (about 25 grams, glass)
- peppers
Kitchen utensils
Preparation steps
Rinse leeks thoroughly and cut lengthwise into very thin strips (like spaghetti).
Cook spaghetti according to package directions in plenty of boiling salted water until al dente.
Meanwhile, drain tuna, put on a plate and flake with a fork.
Peel the onion and chop finely.
Heat oil in another pot and cook the onion until translucent. Add tuna and broth and cook for about 4 minutes on medium heat. Puree with an immersion blender and keep warm.
About 3 minutes before pasta is finished cooking, add the leeks to the pot and continue to cook. Finely grate the Parmesan.
Stir cream cheese and capers into the tuna puree. Season with salt and pepper and warm through. Drain spaghetti and leeks and toss with the tuna sauce. Sprinkle with Parmesan and serve.
