One-pot Tuna & Broccoli Pasta
This one-pot meal is a great recipe to make a wholesome dinner for your family in only 15 minutes. Ready, set… enjoy!
Ingredients
2 1/4 cups (560 mL) milk
1 cup (250 mL) water
1/4 tsp (1 mL) salt
10 oz (300 g) whole wheat penne pasta
6 cups (1.5 L) fresh broccoli florets (about 1 large bunch)
3/4 cup (180 mL) red bell pepper, diced (about 1 medium pepper)
8 oz (250 g) Ricotta cheese
1 tsp (5 mL) lemon zest
3 tbsp (45 mL) freshly squeezed lemon juice (from about 1 medium lemon)
1/4 tsp (1 mL) pepper
2 cans (170 g each) water-packed flaked tuna, drained
Wondering what to do with your wilted broccoli? Turn it into a soup, make a roasted broccoli frittata or add it to a one-pot meal. What a great way to minimize food waste, save money on grocery and reduce your environmental impact. A win-win-win situation!
Nutritional information
Energy
376 Calories
Protein
29 g
Carbohydrate
50 g
Fat
9 g
Fibre
6.4 g
Sodium
331 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
21 % / 276 mg
Vitamin C
96 %
Niacin
90 %
Selenium
90 %
Vitamin B12
86 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- In a large pot, heat 2 cups (500 mL) of the milk, water, and salt over medium heat until steaming.
- Stir in pasta. Cover, reduce heat to medium-low and simmer for 8 to 10 minutes, stirring occasionally.
- Add broccoli and red bell pepper on top of pasta, cover, and simmer for 5 minutes or until pasta is tender and broccoli and red bell pepper are tender crisp.
- Add Ricotta, lemon zest, lemon juice, and pepper to pot and stir until well blended. Stir in the remaining milk to moisten pasta to desired consistency. Gently fold in tuna until heated throughout.
Milk is a source of 15 essential nutrients and adding it to your favourite recipes greatly improves the nutritional value of the meal. This One-Pot Tuna & Broccoli Pasta is a great recipe to get a nutritious and well-balanced dish on the table in a flash!
For more great recipes, visit Dairy Farmers of Canada
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