Description: The combination of tuna and cream worksreally well. Adding some spinach to boost vegetable intake may also be a good idea.
Serves: 2
Cooking time: 20 minutes
Ingredients
- Farfalle – 180g
- Unsalted butter – 10g
- Garlic – crushed, 2 cloves
- Tuna – break into small chunks, 1 tin (use no-drain or remove the oil before cooking) or 110g
- Salt – 2 dashes
- Parmesan cheese – grated, 10g
- Spinach – 160g
- Single cream – 150 mL
- Ground black pepper – according to personal taste
Method
1. Cook the pasta until al dente in plenty of boiling water with salt.
2. When the pasta is almost cooked, heat the unsalted butter in a large non-stick frying pan, then add the garlic and spinach over low heat, stirring regularly.
3. When the spinach is almost cooked, add the cream to the pan, cook it on medium heat, then turn off the heat before it boils.
4. Add the hot drained pasta, tuna and mix well.
To serve: Sprinkle Parmesan cheese and ground black pepper.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Iron | Vitamin A (RAE) | Vitamin E |
|---|---|---|---|---|---|---|---|---|---|---|
| 608.0 | 32.0g | 25.1g | 64.2g | 5.1g | 3.4g | 1.3g | 12.8g | 5.2mg | 388.4μg | 3.0mg |
| 30.4% | 64.0% | 35.8% | 24.7% | 16.9% | 3.8% | 21.9% | 63.9% | 35.2% | 64.7% | 98.7% |
Nutritional Tips
Adding some spinach to pasta is a good idea to have some additional vegetables in your daily diet. This may be good for children, and this “tweaking” can be done at home much easier than eating out. It would be helpful to add these small amounts of vegetables here and there to increase the daily intake and achieve a balanced diet.
In Japan, it used to be thought that spinach is super high in iron and prevents iron deficiency. My grandmother kept telling me to eat spinach as it is super rich in iron and energetic like “popai-kun” or “Popeye-kun”. Then one day, I realised that spinach is healthy, not because of iron, but more because of the many other benefits, including vitamin A, folate and magnesium, etc. Iron-rich sources tend to be animal products, such as red meat, and they are more easily absorbed than plant-based iron sources.
Mignonne Nutri-Cuisine 