20minutes
604Calories
44gProtein
1serving
A tin of tuna, a tin of tomatoes, pasta, garlic, capers. The dinner that waits in the cupboard until the fridge is empty.
Ingredients
Forserving
- 90 gpappardelle or spaghetti, dry weight
- 120 gTinned tuna, drained
- 200 gTinned tomatoes
- 30 gOnion
- 10 gCapers (1 tbsp)
- 10 gOlive oil (1 tbsp)
- Garlic, chilli flakes, parsley, salt, pepper
How to make it
- Cook the pasta.
- Soften the onion and garlic in the oil, add the tomatoes, crush them, reduce for ten minutes.
- Stir in the tuna and capers, warm through for two minutes, then chilli, salt and pepper.
- Pasta into the sauce, parsley over the top.
One tip
Only warm the tuna, do not cook it. Cooked, it dries out and falls into fibres.
Nutrition per serving
| Calories | 604 |
|---|---|
| Protein | 44 g |
| Fat | 13 g |
| Carbs | 77 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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