I love experimenting with healthy recipes that are packed with protein, veggies and good carbohydrates, taste great and are ready quickly! And this recipe is definitely that. It packs a whopping 50 g of protein, and is a recipe for a single serve portion, but you could easily double it and feed a friends, or even two friends for a slightly smaller meal.
First, gather your ingredients. I was blessed to be able to go outside on a beautiful autumn afternoon and gather spinach from my mum’s garden. Make sure you wash it though! You can use any vegetables you like, but I used spinach, courgette and cauliflower. Carrot and broccoli would work well, and pumpkin gives it a nice flavour too. Chop those up an a chopping board, with a small onion.
Next measure out 50g of your favourite pulse pasta- any will do, but I used this one from Amazon that tastes great. Put that on to cook according to the packed instructions.
Meanwhile, in a saucepan, sauté the onion until brown. Add to it 1/3 cup water, 1/2 a cup of your favourite greek yoghurt, 1 tsp wholegrain mustard, a generous shake of salt, and an even more generous shake of pepper. (pepper makes this better!) stir with a whisk, then in a seperate bowl whisk together an egg, and add that too, stirring well. Once the mixture bubbles, add in some grated cheese- however much you want, but I used about 12g.
In the last few minutes of the pasta cooking, add any vegetables such as broccoli, courgette or spinach to the pot. Once everything is done, drain it and add it to the sauce, along with a drained 90-100g can of tuna. Mix together and enjoy!
Tip: to make this into a pasta bake, simply pour into a baking dish, top with more cheese, then bake at 180ºC until the cheese is crispy.
Prep Time
5 minutes
Cook Time
10 minutes
Serves
1
Ingredients
- 50g pulse pasta
- 2 cups of veggies of choice such as broccoli, spinach, courgette etc
- 1 small onion
- 1/3 cup water
- 1/2 cup your favourite greek yoghurt (I used low fat)
- 1 tsp wholegrain mustard (or American mustard will do)
- One egg, well beaten
- A little grated cheese
- Salt and pepper
- 1 90-100g can tuna in spring water, drained
Equipment
Steps
1
Start by covering you pasta with water thoroughly, and putting on the stove to cook with a lid on.
2
Wash and chop vegetables, then put the chopped onion in the other saucepan and sauté until brown.
3
Once the onion is browned, add the water, greek yoghurt, mustard, salt, pepper and beaten egg to the pot, and mix well. Once it is bubbling, add the cheese and tuna and mix again.
4
In the last few minutes of the pasta cooking, add your vegetables. Once every thing is done, turn off the heat and drain well, then add to the sauce mixture.
5
Pour your pasta goodness into a bowl and enjoy!
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