Welcome back to another recipe from my journey of discovering tasty, healthy and nutritious recipes easy to make at home in less than 30 minutes.
A few days back we have started with a super easy, delicious and healthy breakfast, a cottage cheese and blueberries morning bowl, that requires only 3 ingredients and is ready in 5 minutes.
If you missed the recipe, you may find it below:
Now, let’s continue our journey of discovering tasty, healthy and nutritious recipes easy to make at home in less than 30 minutes with a super easy, tasty and healthy lunch meal, a tuna and pasta salad.
Never miss a recipe:
Ingredients for 1 serving:
- 70 g whole wheat pasta
- 1 egg
- 90 g tuna flakes in extra virgin olive oil
- 1 tbsp capers
- 100 g frozen mixed veggies
- 3-4 fresh basil leaves
- Salt & pepper
Directions:
Cook the pasta according to package instructions making sure to not overcook it and keep it “al dente” then rinse until cold in water.
Check out how to cook a perfect pasta “al dente”
Boil the egg to your preferred texture.
Steam the frozen mix veggies for 5 minutes in the microwave using a microwave steamer, rinse them in water until cold and then mix in the capers.
In a bowl put the pasta, drained tuna, the steamed mix veggies, boiled egg, fresh basil leaves and season with salt and pepper.
Nutritional values:
It is a filling and healthy lunch idea, containing carbohydrates to give us the necessary energy, fibres for the health of our digestive system, proteins for growth and repair of our body tissues and fats that slow down the emptying of our stomach and give us a sense of satiety.
As you know, the food and drink that we consume each day have a direct bearing on our state of physical and mental health. In addition to being healthier, a varied diet can often be a lot more interesting for the taste buds.
Tuna and pasta salad
Ingredients
- 70 g whole wheat pasta
- 1 egg
- 90 g tuna flakes in extra virgin olive oil
- 1 tbsp capers
- 100 g frozen mixed veggies
- 3-4 fresh basil leaves
- salt & black pepper
Instructions
- Cook the pasta according to package instructions making sure to not overcook it and keep it “al dente” then rinse until cold in water.
- Boil the egg to your preferred texture.
- Steam the frozen mix veggies for 5 minutes in the microwave using a microwave steamer, rinse them in water until cold and then mix in the capers.
- In a bowl put the cooked pasta, drained tuna flakes, the steamed mix veggies, the boiled egg, fresh basil leaves and season with salt and pepper.
Eat healthy, stay healthy!
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Stay tuned! More easy, tasty, healthy and nutritious recipes to come.
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