Tuna Fried Brown Rice
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Tuna and Broccoli Penne
Serves4
Prep Time15 min
cook Time
9 min
Time to Table24 min
Light and savoury pasta main dish that cooks the broccoli with the pasta to save time.
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USED IN THIS RECIPE
Ingredients
2 cups (500 mL) penne pasta
2 cups (500 mL) broccoli florets
¾ cup (175 mL) chicken broth
2 cloves garlic, minced
2 tbsp (30 mL) Dijon mustard
1 tbsp (15 mL) lemon juice
1 tsp (5 mL) cornstarch
1/8-1/4 tsp (0.5-1 mL) red pepper flakes
1 can (170 g) Clover Leaf Chunk Light Tuna, drained
- sliced red onions (optional)
USED IN THIS RECIPE
PREP INSTRUCTIONS
- In large saucepan, cook pasta according to package directions. Add broccoli to pasta for the last 2 minutes of cooking time. Drain.
- Meanwhile, whisk together chicken broth, garlic, mustard, lemon juice, cornstarch and red pepper flakes. Pour into skillet and bring to boil; simmer 2 minutes. Add tuna; heat through.
- Add drained penne and broccoli to skillet, toss lightly to combine. If you like, you can garnish with sliced red onions.
- Serve with grated Parmesan cheese, if desired.
Tip:
Other favourite fresh or frozen vegetables may be used and cooked in the same way.
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 290 | |
| Fat | 1.5 g | 2% |
| Saturated Fat | 0 g | |
| Trans Fat | 0 g | |
| Saturated + Trans | ||
| Cholesterol | 15 mg | |
| Sodium | 410 mg | 17% |
| Carbohydrate | 51 g | 17% |
| Fibre | 2 g | 8% |
| Sugar | 2 g | |
| Protein | 19 g | |
| Vitamin A | 15% | |
| Vitamin C | 60% | |
| Calcium | 2% | |
| Iron | 15% |
Claims per serving
| Low in Fat | Saturated Fat Free |
| Trans Fat Free | Low in Cholesterol |
| Source of Fibre | Source of Protein |
| Good Source of Vitamin A | Excellent Source of Vitamin C |
| Good Source of Iron |
