Collagen for Tendon and Ligament Injuries
September 25, 2023
Marathon Series Part 1: Nutrition for the Novice Marathon Runner
October 2, 2023
Tuna Pasta Bake
DinnerThis Tuna Pasta Bake used to be a go-to recipe when I was in college because it was so easy to make and super tasty.
Calories516kcal
Carbs51g
Protein33g
Fats20g
For Exercise DayPerformance Benefits
This really is a complete meal with a good quantity of carbohydrates, protein and fats, making this the perfect post-exercise recovery meal.
Health Benefits
This recipe contains up to a third of your daily calcium needs, which helps grow and maintain strong bones.
Expert Tips
Quark or ricotta cheese also works great if you are not a fan of cottage cheese!
Equipment
- Oven
- Pan
Ingredients
- 200 g Tuna
- 200 g Penne pasta
- 1 Onion (chopped)
- 2 clove Garlic (minced)
- 10 Mushrooms (chopped)
- 2 handful Baby Spinach
- 1 Head of broccoli
- 1 tbsp Extra virgin olive oil
- 40 g Sundried tomatoes (chopped)
- 1 Red bell pepper (chopped)
- 1 tsp Salt
- 1 tsp Ground pepper
- 1 Tin of tomatoes (200g)
- 50 g Cheddar Cheese
For the sauce
- 200 g Cottage cheese
- 50 g Cheddar cheese
- ½ tbsp Paprika
- ½ tbsp Basil
- ½ tbsp Oregano
- ½ tsp Salt
- ½ tsp Ground pepper
Servings
Instructions
- Preheat your oven to 180°C.
- Bring a pot of water to the boil.
- Cook the pasta as per packet instructions. Drain and set aside when cooked.
- Heat the oil on a large non-stick pan. Sauté the onions and garlic until soft.
- Add the broccoli, mushrooms and peppers and cook on a medium heat for 10 minutes.
- Add the spinach, sun dried tomatoes and tuna.
- In a small bowl, mix the tin of tomatoes, cottage cheese, cheddar cheese, paprika, basil, oregano, salt and pepper and mix thoroughly.
- Pour the pasta into a large baking tray.
- Toss in the contents from the pan and mix through.
- Next pour the pasta sauce over and stir well until the ingredients are well coated.
- Sprinkle the rest of the grated cheese over the top and bake for 15 minutes or until golden on top and bubbling.
Nutrition
Serving: 1ServingCalories: 516kcalCarbohydrates: 51gProtein: 33gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.53gCholesterol: 61mgSodium: 894mgPotassium: 935mgFiber: 8gSugar: 10gVitamin A: 319ugVitamin C: 100mgCalcium: 334mgIron: 3.3mg
Tried this recipe?Let us know how it was!
