Pasta is a relatively high calorie on its own but can be made more nourishing and healthy. It is normally a food that is easily adapted to any kinds of recipe and food types. It is a food that is originally Italian cuisine and being enjoyed all over the world.

The pasta can be cooked in several ways with alot of ingredients that will make it more nourishing and healthy.

100 g of pasta tomatoes without any garnishing contains about 80 calories and contains about 7 % of Vitamin C,2 % Vitamin A,Calcium 2 % And Iron 6 %. This is based on a daily diet 2000 calorie diets. But each person daily diet and calorie requirements may be higher or lower depending on what you needs.

In this recipe Tuna fish can be used to boost its nutrients contents of the recipe. Tuna fish contains all necessary oils and protein it is particularly rich in Vitamins A.D.E.K an oil rich vitamins necessary for good growth and development .Though it contains less fat and more healthy oils it also contains Phosphorous, Zinc and Potassium.

Serves: 6

Preparation Time:30 minutes

Cooking Time:45 minutes

Cooking Temperature:Medium

          INGREDIENTS 

  • Pasta                      750 g (broken )
  • Olive oil                200 ml
  • Chili pepper        1 tsp 
  • Tomatoes puree   2 tbs
  • Onions               1 bulb(chopped)
  • Salt                      2 tsp  (divided )
  • Aadun seasoning 1 tsp
  • Paprika powder    1 tbs
  • Turmeric powder  1 tsp
  •  tuna fish           1 can(shredded )


Recipe Preparation and Cooking                        Instructions 

  • First put water to boil on the cooking pot add the broken pasta in the pot with salt and 1 tablespoon of oil to cook for 10 minutes. As soon as it appears tender transfer to the strainer and drain. 

Set a saucepan on the cooker under medium high temperature add some olive oil and the onions,garlic, ginger, with the turmeric powder. Let sizzle and then add the tomatoes paste stir well and the chili pepper stir fry. 

  • Continue frying the tomatoes mix until thicken and then open  the tuna fish and add to the tomatoes mix stir in fresh sliced paprika with salt and aadun seasoning powder then stir well.

Add in the precooked pasta stir well until all is mixed up together then add canned green peas. 

  • Serve hot and portion any leftovers in the freezers. 
  • Enjoy!!!


        Nutritional Value / portion 

  • Calories                          250.6 kcal
  • Total Fat                        4.5 g
  • Saturated Fat                1.1.g
  • Cholesterol                    18.5 mg
  • Dietary Fibre                 6.3 g
  • Sodium                           315 mg
  • Total carbohydrate      39.6 g
  • Sugars                            2.9 g
  • Protein                           42.4 g
Advertisements