Brain Food

Spaghetti with Creamy Tuna Sauce

(Great for Kids)
3.666665
Average: 3.7 (3 votes)
(3 votes)
Spaghetti with Creamy Tuna Sauce

Spaghetti with Creamy Tuna Sauce - This always fits: Pasta, tasty sauce and a salad

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
307
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna is rich in healthy omega-3 fatty acids, which support brain development and provide iodine for the thyroid gland. Eggplants contain defensive bioactive substances such as terpenes and caffeic acid, especially in the shell!

If you like it sour and spicy, you can also season the tuna sauce with capers and their stock. The tuna cream also tastes good when cold like pesto with pasta.

1 serving contains
(Percentage of daily recommendation)
Calorie307 kcal(15 %)
Protein14 g(14 %)
Fat12 g(10 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.9 μg(5 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.3 mg(21 %)
Folate57 μg(19 %)
Pantothenic acid0.8 mg(13 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C16 mg(17 %)
Potassium586 mg(15 %)
Calcium70 mg(7 %)
Magnesium87 mg(29 %)
Iron3.4 mg(23 %)
Iodine19 μg(10 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.6 g
Uric acid103 mg
Cholesterol21 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
10
Ingredients
2 Eggplant
6 sprigs thyme
6 tablespoons Canola oil
salt
peppers
1 pound Whole Wheat Spaghetti
½ lemon
1 bunch parsley
11 ounces Canned tuna
1 head Leafy Green or Red Lettuce
1 Cucumber
2 scallions
2 carrots
3 tablespoons Vinegar
2 teaspoons sweet Mustard
How healthy are the main ingredients?
parsleyMustardthymeEggplantsaltlemon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Baking sheet, 1 Tablespoon, 1 Brush, 1 Slotted spatula, 1 large Pot, 1 Citrus juicer, 1 Can opener, 1 Sieve, 1 Bowl, 1 Immersion blender, 1 Measuring cups, 1 Wooden spoon, 1 Salad spinner, 1 Mandoline, 1 Grater, 1 Small bowl, 1 Teaspoon

Preparation steps

1.
Spaghetti with Creamy Tuna Sauce preparation step 1

Rinse eggplant, wipe dry, cut into quarters and then 1/2-inch cubes. Rinse thyme and shake dry.

2.
Spaghetti with Creamy Tuna Sauce preparation step 2

Coat a baking sheet with 1 tablespoon oil. Add eggplant cubes and thyme. Season with salt and pepper and spread in an even layer. Cook until browned under a preheated broiler, about 5 minutes, turning once during cooking.

3.
Spaghetti with Creamy Tuna Sauce preparation step 3

Cook spaghetti according to package directions in plenty of boiling salted water until al dente. Meanwhile, squeeze juice from lemon half. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

4.
Spaghetti with Creamy Tuna Sauce preparation step 4

Drain the tuna and place in a bowl. Add eggplant pieces and puree with an immersion blender.

5.
Spaghetti with Creamy Tuna Sauce preparation step 5

Stir the puree with 1 cup of water and parsley in a pot. Season with salt, pepper, and lemon juice. Slowly warm over low heat, stirring occasionally.

6.
Spaghetti with Creamy Tuna Sauce preparation step 6

Meanwhile, rinse lettuce, spin dry and cut or tear leaves into bite-sized pieces. Place in a salad bowl.

7.
Spaghetti with Creamy Tuna Sauce preparation step 7

Rinse cucumber in hot water, wipe dry and cut into thin slices.

8.
Spaghetti with Creamy Tuna Sauce preparation step 8

Rinse scallions, shake dry and cut into thin rings. Peel and coarsely grate carrots. Add carrots and the cucumber slices to the lettuce.

9.
Spaghetti with Creamy Tuna Sauce preparation step 9

In a small bowl, whisk together vinegar, mustard, salt and pepper to taste and remaining oil. Toss to combine with the salad ingredients.

10.
Spaghetti with Creamy Tuna Sauce preparation step 10

Drain spaghetti, toss to coat with the tuna sauce and serve with the salad.