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Tuna Pea Pasta

Tuna Pea Pasta: Quick, Healthy Comfort in 20 Minutes

Tuna Pea Pasta is a quick, healthy dish packed with protein and perfect for busy days.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Healthy
Calories: 350

Ingredients
  

For the Pasta
  • 8 ounces Pasta Any favorite pasta type can be used (farfalle, egg noodles, etc.).
For the Tuna and Veggies
  • 1 can Albacore Tuna May opt for other canned tuna types.
  • 1 cup Frozen Peas Fresh or canned peas can be used; adjust cooking time accordingly.
  • 2 cloves Garlic Use minced fresh garlic for best results.
  • 1 medium Onion Dice onion finely for even cooking.
For the Dressing and Seasoning
  • 2 tablespoons Extra Virgin Olive Oil Choose a good quality olive oil for the best taste.
  • 2 tablespoons Lemon Juice Fresh lemon is preferable for brightness.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 1 teaspoon Fresh Ground Pepper Adjust to taste.
For the Freshness
  • 1 cup Fresh Parsley Dried herbs can replace fresh; use 1 tsp dried for every 1 tbsp fresh.
  • 1/2 cup Parmesan Cheese Substitute with nutritional yeast for a dairy-free version.

Equipment

  • Large Pot
  • medium skillet
  • Colander

Method
 

Step-by-Step Instructions for Tuna Pea Pasta
  1. Begin by bringing a large pot of salted water to a vigorous boil over high heat. Once boiling, carefully add your favorite pasta and cook until al dente, about 8-10 minutes.
  2. With about 4 minutes remaining, toss in the frozen peas and stir gently.
  3. While the pasta and peas are cooking, heat extra virgin olive oil in a medium skillet. Add minced garlic and diced onion, sauté until translucent.
  4. Carefully drain the pasta and peas, then return them to the pot and mix in the sautéed garlic and onion.
  5. Add the drained tuna, fresh herbs, lemon juice, salt, and pepper. Stir well.
  6. Finally, sprinkle in grated Parmesan cheese, folding it into the warm pasta.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 30mgSodium: 600mgPotassium: 400mgFiber: 5gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 120mgIron: 2mg

Notes

Taste and adjust seasoning before serving. Serve warm or chilled as a refreshing summer salad.

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