Anytime
I go to the gym I cannot stop thinking of that particular moment when I get
home exhausted from my fitness session and look forward to eat some nicely
filling food.. I personally find hard to avoid snacking while the food gets
ready, and this is why I rely on quickly and easy recipes that bring flavors
and nutrients to my hungry body in no time.
This super yummy pasta takes 20
minutes to be made and it is better than any (nasty) fast food you could even think
to waste your sacrifice on. The whole meal pasta provides carbs, to make you
happy and full for long, the tuna kicks in proteins to repair the muscles and
the broccoli add fibers and nice texture. Broccoli are one of my favorite
ingredients: they also contain a compound called sulphoraphane, which can function
as an anti-cancer agent, vitamis C, beta
carotene and folate. And surprise, surprise: 100g broccoli has only 120kJ!!! I
also added a bit of sundried tomatoes I
spied in my fridge to give a nice color and twist to the dish.
This
is also a very affordable recipe and can feed up to 5 people with less than 15
dollars (aussie dollars:).
So
if someone out there can find a cheaper and healthier take away than this it
will be on me, I promise!
Ingredients
for 4 plus an unexpected guest or a nice next day’s lunch leftover:
500
gr Whole meal penne
4
spoons Olive oil
2
medium broccoli
2
cloves garlic
2
brown onions
10
sundried tomatoes, halved
300
gr tuna
pepper
smoked
chilli
dry
oregano
Maldon
salt
In a
high pan bring 6 litres of cold water to the boil. Cut the broccoli and add them to
the boiling water with 1 spoon of Maldon salt.
In
another frying pan heat the oil, add crushed garlic, onions and herbs. Cook
till golden brown than add drained tuna. Keep cooking for 6-7 minutes.
Add
the pasta to the broccoli and cook it for 9 minutes. It will be perfectly al
dente. Drain the pasta and the broccoli and add them to the tuna mix. Bring
back on the heat, add sundried tomatoes and toss for 1 minute. Serve with some raw
olive oil and ground pepper. This pasta is amazing also served cold or reheated
with a spoon of mashed avocado.
