One-Pot Tuna & Broccoli Pasta
Our dietitians' favouriteThis is truly a one-pot dish – you don’t even need to drain the pasta. The pasta cooks in the milk and creates the sauce. With all four foods groups in one simple dish, you’re set for dinner.
- Prep: 10 min - 15 min
- Cooking: 17 min
Ingredients
- 2 3/4 cups (675 mL) milk divided
- 1 3/4 cups (425 mL) water
- 1/4 tsp (1 mL) salt
- 10 oz (300 g) whole wheat rotini or fusilli pasta
- 6 cups (1.5 L) chopped broccoli florets(1 large bunch)
- 8 oz (250 g) Ricotta cheese
- 1 tsp (5 mL) grated lemon zest
- 3 tbsp (45 mL) freshly squeezed lemon juice
- 1/4 tsp (1 mL) pepper
- 2 cans (340 g) water-packed flaked tuna drained
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Preparation
In a large pot, heat 2-1/2 cups (625 mL) of the milk, water and salt over medium heat until steaming. Stir in pasta. Cover, reduce heat to medium-low and simmer for 10 min, stirring once. Add broccoli on top of pasta, cover and simmer for 5 min or until pasta is tender and broccoli is tender-crisp.
Stir Ricotta, lemon zest, lemon juice and pepper into pot until blended. Stir in enough of the remaining milk to moisten pasta to desired consistency. Gently stir in tuna, just until heated through.
Tips
To boost the flavour, you can increase the lemon zest to 1 tbsp (15 mL), add some chopped fresh herbs, about 1/4 cup (60 mL) chopped fresh basil or 2 tsp (10 mL) chopped fresh thyme (adding with the lemon zest), and serve lemon wedges to squeeze over top.
If your family isn’t used to the look and texture of whole wheat pasta, start out by mixing in some whole wheat pasta with the regular pasta, then gradually add more whole wheat until you’re not using any regular at all.
Nutritional information
Per serving| Energy: | 588 Calories |
| Protein: | 49 g |
| Carbohydrate: | 76 g |
| Fat: | 12 g |
| Fibre: | 9.9 g |
| Sodium: | 581 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 40 % / 444 mg |
| Selenium: | 173 % |
| Vitamin B12: | 177 % |
| Vitamin C: | 211 % |
| Vitamin D: | 120 % |
