Tuna and Penne with Vegetables
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
628
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 628 cal. | (30 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 119.8 μg | (200 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 748 mg | (19 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Cook penne in salted water until al dente.
2.
Shred tuna into coarse pieces.
3.
Blanch broccoli in boiling salted water for about 7 minutes, then rinse in cold water and drain.
4.
Cut the tomatoes into small cubes.
5.
Sauté shallot and pressed garlic in a pan in oil until translucent.
6.
Add broccoli and tomatoes to the pan, stirring to coat with the oil. Cook briefly, then add the penne and season with vinegar, salt and pepper. Fold in the pieces of tuna carefully and simmer over very low heat for about 20 minutes.
7.
Serve sprinkled with Parmesan and basil strips.
