Tuna and Broccoli Pasta

This dish combines lean protein from tuna with fiber-rich broccoli and pasta for a satisfying, quick post-workout meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 8 ounces uncooked spaghetti · 716 kcal in the whole recipe
• 1 tablespoon vegetable oil · 106 kcal in the whole recipe
• 1 small onion, chopped · 24 kcal in the whole recipe
• 1/2 cup chopped broccoli · 14 kcal in the whole recipe
• 1 1/2 cups tomato-based pasta sauce · 448 kcal in the whole recipe
• 1 can (5 ounces) water-packed tuna, drained · 92 kcal in the whole recipe
• Salt to taste (optional)
• Black pepper to taste (optional)

Method

1. Cook the spaghetti in boiling water according to the package directions, then drain and set aside.

   

2. Heat the vegetable oil in a large skillet over medium heat, then sauté the chopped onion and broccoli until softened, about 5 minutes.

   

3. Stir in the tomato pasta sauce, bring to a boil, then reduce the heat to low and simmer for 3 minutes.

   

4. Gently fold the drained tuna into the sauce, heating it through, and season with salt and black pepper to taste.

   

5. Add the cooked spaghetti to the skillet, toss everything together until uniformly mixed, and serve hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.