Tuna pasta with spinach

Name: Tuna pasta with spinach
Total time: 20 min
Yield: 2 servings
Ingredients: 160 g Pasta, dry; 280 g Canned tuna in water; 400 g Canned tomatoes; 100 g Spinach; 2 x Garlic; 2 tsp Olive oil; Chilli flakes, salt, pepper

Store cupboard pasta with 40 g of protein, in the time the water boils.

40 g Protein per serving

550kcal

70 gCarbs

12 gFat

8 gFibre

7 gProtein per 100 kcal

Ingredients for 2

160 g Pasta, dry
280 g Canned tuna in water two drained tins
400 g Canned tomatoes
100 g Spinach
2 cloves Garlic
2 tsp Olive oil
Chilli flakes, salt, pepper

Method

Boil the pasta in well salted water.
Meanwhile, fry the garlic and chilli in the oil for 30 seconds, add the tomatoes and simmer while the pasta cooks.
Stir the tuna and the spinach through the sauce and let the spinach wilt.
Drain the pasta, keeping a cup of the water, and loosen the sauce with it until it coats the pasta.

Swaps

Stir in 100 g cottage cheese at the end for a creamier sauce and more protein.
Swap the tuna for a drained tin of chickpeas.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.