Exchanges: 3 oz meat, 2 carbohydrates, 1 vegetable
*Quick Count Recipe
***Recipe Type: Main Dish
12 ounces tuna, in water, drained and coarsely chopped
8 ounces penne or other medium pasta shape, whole grain preferred
1 poundfresh asparagus, cut into 1-inch pieces (about 2 cups)*
2 tsp extra virgin olive oil
1 cup snow peas
1 cup tomato, seeded and chopped
1⁄4 cup fresh lemon juice
1/2 tsp fresh ground pepper to taste
1⁄4 cup sliced green onion
1⁄4 tsp salt
- Prepare pasta according to package directions. Reserve 3 Tbsp cooking liquid, drain pasta and set aside.
- While the pasta is cooking, prepare asparagus. To determine where to cut ends off of the asparagus, take one spear and fin the spot from the end where the spear will naturally give a little and snap easily. Cut remaining spears to match that length of first asparagus spear cut. Trim large asparagus ends if desired, and cut spears all into 1 inch pieces.
- Bring a medium sauce pot to a boil, add asparagus and peas to a steamer basket. Cover and steam for 3-4 minutes until asparagus is tender crisp. Drain water.
- Combine steamed veggies, green onion, salt and olive oil into a large serving bowl, toss to coat. Add pasta, reserved cooking liquid, chopped tomatoes and lemon juice. Mix well to combine. Add tuna and toss to combine. Season with salt and pepper to taste.
Degree of Difficulty
Degree of Difficulty: Easy
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Serving size: 1⁄6 of a recipe (8 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Recipe Type: Fish and Shellfish, Main Dish, Pasta
Amount Per Serving
|– Calories From Fat||(13%)||31.35|
|% Daily Value|
|– Saturated Fat||0.71g||4%|