Lumache with Flaked Fish

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Lumache with Flaked Fish
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
505
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie505 kcal(24 %)
Protein45.56 g(46 %)
Fat2.76 g(2 %)
Carbohydrates70.71 g(47 %)
Sugar added0 g(0 %)
Roughage1.76 g(6 %)
Vitamin A142.86 mg(17,858 %)
Vitamin D2.27 μg(11 %)
Vitamin E3.76 mg(31 %)
Vitamin B₁0.87 mg(87 %)
Vitamin B₂0.48 mg(44 %)
Niacin36.22 mg(302 %)
Vitamin B₆1.32 mg(94 %)
Folate193.81 μg(65 %)
Pantothenic acid0.64 mg(11 %)
Biotin0.39 μg(1 %)
Vitamin B₁₂2.66 μg(89 %)
Vitamin C76.77 mg(81 %)
Potassium787.61 mg(20 %)
Calcium48.41 mg(5 %)
Magnesium60.82 mg(20 %)
Iron4.49 mg(30 %)
Iodine0.52 μg(0 %)
Zinc0.75 mg(9 %)
Saturated fatty acids0.26 g
Cholesterol53.3 mg

Ingredients

for
4
For the pasta salad
6 cups Elbow macaroni
1 head Broccoli (prepared into florets)
1 cup roasted Red pepper (in vinegar)
2 cups canned Tuna steak (in brine)
3 scallions (finely sliced)
2 tablespoons Dill (chopped)
salt
freshly ground peppers
For the dressing
½ cup Soy yogurt
2 teaspoons apple cider vinegar
1 teaspoon Dijon mustard
½ clove garlic (minced)
How healthy are the main ingredients?
Dillapple cider vinegargarlicBroccolisalt

Preparation steps

1.
For the pasta salad: Cook the pasta in a large saucepan of salted, boiling water until 'al dente; ' 8 - 10 minutes.
2.
For the dressing: As the pasta cooks, whisk together the yoghurt, apple cider vinegar, mustard, garlic, and seasoning in a large mixing bowl. Set to one side.
3.
Add the broccoli to the pasta after 5 minutes of cooking. Drain the pasta and broccoli when ready, and refresh in iced water.
4.
Drain the pasta and broccoli again and pat dry. Add them to the large mixing bowl with the dressing, and stir in the peppers, tuna, and seasoning to taste.
5.
Spoon into bowls and top with chopped dill before serving.