Name: Low-fat creamy tuna pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1 tbsp olive oil; 1 onion finely chopped; 200g (7oz) wholewheat pasta (such as fusilli); 75g (3oz) frozen peas; 3 cloves garlic; 1 tsp dried mixed herbs; 150ml (5fl oz) low-fat cream cheese; 145g (5oz) can tuna in water drained; 1 courgette coarsely grated; Finely grated zest and juice of ½ lemon; 2 tbsp fresh parsley chopped

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 20 minutes

Heat the oil in a medium pan and cook the onion over a low heat for 10-15 minutes, stirring occasionally until softened but not browned. It’s important to cook the onion until really softened to get maximum flavour.
While the onions are softening in the pan, cook the pasta in boiling water for 10-12 minutes, adding 1 whole clove of garlic, ½ tsp dried herbs and plenty of black pepper to the water. Add the peas for the last 2 minutes of cooking time. Drain the pasta and peas.
By this point, the onions in the pan should have softened. Crush and add the remaining 2 cloves of garlic to the onions and fry for another minute. Then stir in the low-fat cream cheese and the tuna.
Combine the creamy tuna sauce with the drained pasta and peas. Mix in the grated courgette, lemon zest and juice. Serve sprinkled with the parsley.

Energy 2553kJ 606kcal 30%

Carbs 74.6g -

Fibre 14.6g 49%

Fat 12.1g Low 17%

Saturates 3.3g Low 17%

Sugar 9.7g Low 11%

Salt 1.05g Low 18%

% = an adult's reference intake

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Ingredients

1 tbsp olive oil

1 onion, finely chopped

200g (7oz) wholewheat pasta (such as fusilli)

75g (3oz) frozen peas

3 cloves garlic

1 tsp dried mixed herbs

150ml (5fl oz) low-fat cream cheese

145g (5oz) can tuna in water, drained

1 courgette, coarsely grated

Finely grated zest and juice of ½ lemon

2 tbsp fresh parsley, chopped

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